PRIMUS Fitness

Hawt Fire, 1-28-2021

LOW🔥
12′ EMOM

  • 10 KB shrugs + 20 jumping jacks
  • 5 box jumps + 3 rope pulls
  • 10 barbell thrusters + 20 mountain climbers
  • 50m bear hug carry

MEDIUM🔥🔥
3 rounds of
100m KB farmer’s carry
100m barbell carry (95/65, 115/85)
100m run
13 push presses (95/65, 115/85) or 13 DB snatches
3 rope pulls or 1 rope climb
45″ wall sit

Then right into
6 rounds of
8 ball slams
8 box jump overs

Notes: Go vested! If you’re sore from strength presses yesterday, can sub DB snatches. If going vested, can sub step-ups for box jump overs if you want.

HIGH🔥🔥🔥
3 rounds / 90” rest
Inside gym
Bearhug carry + 2 heavy barbell thrusters + bearhug carry

Notes: Use heavy bags or plates for bearhug. Go AHAP on thruster reps.

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