Primus Fitness – Spartan Lite
Warm-up
100m Run
100m FC (53/35)
100m OH Plate Carry (25/15)
100 Jump Rope
10 Step Up
1 Rope Climb or 3 Rope Pulls
10 Good Mornings
Weightlifting
Deadlift 3 x 3 @ 90%
Superset Bicep Curls & Tricep Extentions 4 x 10 each
WOD
Condtioning – 15’ time cap
21-15-9
* Front Squat (95/65)
* Box jumps (24/20)
* Hollow rocks
Cool down: 1000m walk