PRIMUS Fitness

Friday, 11-6-2020

Weightlifting:
Week 2 Deadlift using 90% of 1RM

Set 1 – 3 @ 70%
Set 2 – 3 @ 80%
Set 3 – 3+ @ 90%

“The Mounts of Zion”

Equpiment needed – Sled w/ 4/3 plates, Med Ball (20/14), Cones set up at Tires and halfway between tires and Stop sign. Stage Med ball @ Stop Sign and Sleds @ second Cone (halfway cone, cone 2)

For Time:
3 Rounds Total, 3 Min Rest in between Rounds

@ Cone 1 (tires)- 20 Air Squats

Bear Crawl to Sled -> 10 Push Ups

Sled Push to Stop Sign->10 Med Ball Standing Half Moons

Med Ball Run to 200m Turnaround->
10 (2 ct) Mountain Climbers

Empty Run to 400m Turnaround->
10 Pike Push Ups

Run back to Medball and take Medball back to STOP sign.

Sled Push to cone 2,

Lunge to Cone 1 (tires)

5 Pull Ups inside.

Rest 3:00

Repeat x 2

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