PRIMUS Fitness

Hawt Fire, 8-27-2020

12′ EMOM

  • 10 stiff legged deadlifts + 5 air squats
  • 100m run
  • 10 dips (any type) + 20 mountain climbers
  • 10 light DB presses + 10 lunges (no weight)

16′ time cap – Chipper AMRAP

80m bear crawl
70 jumpies
60 sit-ups
50 weighted lunges (plate, ball, or light dumbbells)
40 Russian twists w/weight
30 ball slams (20/15)
20 DB presses or handstand pushups
45” rest

Notes: If you finish the chipper under the cap, start over and see how far you get! This is a good workout with a vest, but expect to go way slower.

3 rounds / 90″ rest
5 speed tire flips (as fast as possible. Go heavy if you can)

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