PRIMUS Fitness

Hawt Fire 4-8-2021

LOW🔥
9′ EMOM

  • 10 KB shrugs + 20 mountain climbers
  • 10 KB deadlifts (one KB)
  • 10 light DB snatches + 10 v-ups

Right after last minute, go on a 200m jog.

MEDIUM🔥🔥
Grab a partner and do 4 x 100m sled push each (2/1)
500m partner barbell carry (95/65)
1′ planking
Go into gym and do this couplet individually:
6 rounds of:
7 burpees
7 ball slams
Cash-out: 40 one arm v-ups

Notes: Partner up on the sled push and barbell carry. Rest/jog while your partner is doing work. Adjust weight on sled accordingly to keep moving.

HIGH🔥🔥🔥
3 rounds / 90″ rest
Heavy farmer’s carry bar + 6 heavy DB snatches

Notes: Farmer’s carry across gym, 6 DB snatches, farmer’s carry back.

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