PRIMUS Fitness

Monday, 10-12-2020

Weightlifting:
Week 4 Repeat or Open Squat day

If you didn’t get to squat last Tuesday or you want to try again do so, otherwise free squat day.

Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+ @ 95% (AMRAP)

Cleans
3 x 3 @ 75%

Metcon:
10-9-8 (run)-7-6-5-4 (run)-3-2-1(run):
Overhead Squats (75/55) (95/65)
Burpee over bar
*200 Meter Run After Rounds 8 & 4 & 1

Cash Out:
3 Rounds for quality: (Slow, controlled movements-3 sec per movement)
20 Weighted Spider Planks
20 Weighted Straight-leg Sit ups
20 Bus Drivers
Plate 25/15

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