PRIMUS Fitness

Hawt Fire, 4-23-2020

Equipment needed: Barbell, weights, box, slam ball

Notes: Dumbbells or sandbag can be substituted for barbell cleans (do double the reps). This is a good vested workout if you go with the non-barbell version version.

LOW
Every 2:30 x 4
4 squat cleans (95/65)
100m run
30″ wall sits

MEDIUM
Every 2:15 x 4
3 squat cleans (135/95)
5 box jumps
100m run
30″ plank holds

Immediately go into 3 rounds of:
2 squat cleans (155/95)
10 v-ups (toes-to-bar if you can)
5 box jumps
100m run

HIGH
Every :90 x 4
1 squat clean (185/125)
10 ball slams
5 burpees

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