Primus Fitness – Spartan Lite
Warm-up
Weightlifting
– 4×5 Snatch Balance
– 4×4 SOTs Press
– 4×3 OHS
*Increase Load After Each Set*
After Each Set/As Needed
– 4×1 min Door Jamb Stretch Hold
– 4x 1 min Under Arm Stretch Hold
– 4x 20 Shoulder CARs
– 4×10 Russian Baby Makers
WOD
Red Pill – Finish a missed WOD from the week.
Blue Pill –
AMRAP 15
100m FC (53/35)
10 Ball Slam
5 Paralette Pass Thru
100m Run
10 Push Ups
5 Hanging Knee Raise
30 Sec Wall Sit