Primus Fitness – Spartan Lite
Warm-up
100m Run
100m FC
100m OH Plate Carry
100 Jump Rope
10 Step Ups/Leg
1 Rope Climb
Squat Therapy
Weightlifting
Squats 1 Rep Max Test
or
3 x 10 @ 5/10 Rate of Perceived Exertion (RPE)
WOD
4 Laps or 1 Mile, Whichever Comes First
4 Rounds For Time
400m Run
20 Sit Ups
20 Russian KB Swing (heavy)
20 Barbell Push Press (75+/45+)