PRIMUS Fitness

Tuesday, 01-22-2019

12’ HIIT Warmup and Core Conditioning (40” on / 20” off)

  • High knees
  • Jumping jacks
  • Mountain climbers
  • Flutter kicks
  • Bicycles
  • Coach’s choice
  • KB high pulls
  • Push-ups
  • Supermans
  • Ball slams
  • V-ups
  • Coach’s choice

Notes: HIIT should be a low impact, aerobic focused warmup and core workout. You should be sweating but feeling good afterwards. Equipment needed: Kettlebell and slammer ball.

10’ Warm-up – Gather equipment and warm-up weighted movements.

Partners WOD. All movements U-go-I-go except equipment carry. Split work.
400m equipment carry (115/95)
30 HSPU
50 burpee over bar
50 front squats (115/95)
50 T2B
50 thrusters (95/65)
80 partner ball toss sit-ups (20/15)
600m equipment carry (95/65)
6 rope climbs

Notes: Should be a fun, medium intensity partner workout with a mix of high skill movements and grunt work. Modify movements as needed.

 

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