PRIMUS Fitness

Hawt Fire, 7-8-2021

LOW
12′ EMOM
Odds: 1-2 squat cleans (medium to heavy)
Evens: 100m run

Notes: Just do 1 rep full clean if you want to go heavy-ish. Otherwise 2 reps. You can mix it up also.

MEDIUM
15′ AMRAP (running clock)
0:00 – 3:00, 1min rest
200m row
10 shoot throughs
Max reps v-ups

4:00 – 7:00, 1min rest
200m row
10 shoot throughs
Max reps ball slams (20/15)

8:00 – 11:00, 1min rest
200m row
10 shoot throughs
Max reps wall balls

12:00 – 15:00
200m row
10 shoot throughs
Max reps DB snatches (30/20+)

Notes: Note the 1’ rest after each section.

HIGH
3 rounds / 90″ rest
Farmer’s carry bars + 7 wall balls

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