PRIMUS Fitness

Hawt Fire, 11-18-2021

Skills EMOM 10′ (2 sets of the following)

  • 1-2 rope climbs
  • 50m KB farmer’s carry
  • 20-25 double-unders (or 30 seconds of DU attempts)
  • 6 reverse burpees
  • 8 pistols (any variant you can do)

Buy-in: 25 single dumbbell squats (50/35)
3 rounds:
20/18 calorie row (guys/girls)
25m overhead single arm DB walking lunges
15 wall balls
25m overhead single arm DB walking lunges
5 burpees
40″ planking

Cash-out: 25 in-and-outs (15/10)

Notes: Coaches to set up course on gym floor. For the DB overhead lunges, go light! This is harder than you think. 20/18 calories is guys/girls. DB squats is basically a goblet squat.

3 rounds / 90″ rest
Heavy farmers carry bars + 7 heavy American kettlebell swings (72/53)

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