PRIMUS Fitness

Tuesday, 7-13-2021

Warm-up:
200m easy run
2 rounds for quality of
10 hanging knee-ups
10 air squats
10 good mornings (barbell)
5 barbell thrusters

Partner WOD with a running clock. U-go-I-go except runs. 40′ cap.

30 Tire flips
800m equipment run w/barbell (95/65)
40 Thrusters (95/65)
40 Pull-ups
40 Partner ball-toss sit-ups (20/15)

1′ rest

600m equipment run (115/75)
30 Thrusters (115/75)
30 Pull-ups
30 Burpee box jumps (24/20)

1′ rest

400m equipment run (135/95)
20 Thrusters (135/95)
20 Pull-ups
6 rope climbs
80 kettlebell swings (53/35)

Notes: The equipment carry gets heavier each round. Scale movements as needed.

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