Primus Fitness – PrimusFit
Recovery and Mobility (No Measure)
Perform with shoes off on the mats
3 x 30 seconds foam roll each
Hamstrings
IT Band
Upper back
Lats
Lacrosse ball traps 3×30
30 Cat/ Camel
3×10 second child’s pose
3×10 second bretzel twist
3×10 second cobra press
3×10 second downward dog
30 second prayer squat
3×10 second half moon
warrior one pose 30 seconds each leg
8 min handstand and wall walk practice
put shoes on and ruck outside OR row 1000 m
@5/10 effort.
800m sandbag/weighted vest ruck
row or ruck
not both
Hawt Fire reborn (No Measure)
on main floor or outside
AMRAP 10
5 wall ball
5 pull ups
10 walking lunges
200m run
OR f it rains perform on the mats shoes off for first section.
5 wall ball
5 burpee
10 walking lunges
5 wall walks
Rest 5 min
On main floor or outside
AMRAP 15
Increase reps by 2 each round
Air squat
Devils press
Step up
Wear a vest or use a sandbag for RX+
4x 50m Heavy sled sprints 3/2
there is only 2 AMRAPs
one is 10 min and one is 15
there are 2 options for the first one, one is outside or on the main floor. do wallballs on the murphy builing or on rigs.
the other option is on the mats, do wallballs on the back wall in that case.