PRIMUS Fitness

Hawt Fire, 1-14-2020

LOW🔥
9′ EMOM

  • 10 Russian KB swings
  • 10 Kettlebell shrugs + 10 jumping jacks
  • 50m sled push (1/0)

MEDIUM🔥🔥
Buy-in: 50 jumping jacks
4 rounds of
100m plate carry (45/25)
10 side plank lateral rotations w/dumbbells
10 American kettlebell swings
3 barbell clean & jerks (or 10 DB clean & jerks)
45” planking rest
Cash-out: 2 x 100m sled push (2/1)

Notes: If no vest, go with the barbell clean & jerk (135/95). If vested, either go light barbell or dumbbells with higher rep count. On the sled push, take about a 30″ rest between 100m sprints.

HIGH🔥🔥🔥
3 rounds / 90″ rest
Farmer’s carry + 8 heavy wall balls + carry back

Notes: Use the farmer’s carry bars inside the gym. Try (25/20) on the walls balls.

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