Primus Fitness – Spartan Lite
Warm-up
100m Run
100m FC (53/35)
100m OH Plate Carry (25/15)
100 Jump Rope
10 Step Up
1 Rope Climb or 3 Rope Pulls
Arm/Shoulder Rotations
Weightlifting
Press 3 x 3 @ 90%
Superset Single Arm Row 4 x 8
WOD
For Time
3 Wall Walks (or :30 hold)
30 Box Jumps
30 Hanging Knee Raise
30 box Jumps
30 Hanging Knee Raise
30 Box Jumps
3 Wall Walks (or :30 hold)