PRIMUS Fitness

Row, Run, Raid, Run, Row

The Viking:*
4000m Row
1 Mile Run, with Sledgehammer
200 Sledgehammer Strikes
1 Mile Run, with Sledgehammer
4000m Row

For Time.
(Times posted in comments)

Simulates a Viking Raid in where the Vikings would row to shore, run to battle and complete their raid, run back to shore and row back to the ship.

*Workout created by Dodge. This one goes out to all of you still working in the primary.


Filthy Fifty:
50 Box Jumps (24″M/20″F)
50 Jumping Pullups
50 Kettlebell Swings (50#M/35#F)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#M/35#F)
50 Kettlebell Deadlift (50#M/35#F)
50 Wall Balls (20#M/15#F)
50 Burpees
50 Double Unders

For Time.

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