PRIMUS Fitness

Hawt Fire, 7-2-2020

Equipment: Dumbbells, rower, abmat, barbell, dip station

LOW🔥
12’ EMOM

  • 10 DB presses + 10 sit-ups
  • 10 dips + 10 air squats
  • 50m DB farmer’s carry
  • 30 second easy row (stroke rate 22-24)

Weather mod: Farmer’s carry inside gym

MEDIUM🔥🔥
4 rounds
200m/180m row
100m run
25 Russian twists w/weight
15 DB presses (or 10 handstand push-ups)
100m barbell carry (95/65)
45″ wall sits

Weather mod: Farmer’s carry inside gym. 16 barbell back rack lunges instead of carry.

HIGH🔥🔥🔥
3 rounds / 90” rest
100m sprint row
12 DB snatches

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