Primus Fitness – Spartan Lite
Warm-up
200m Run
10 Squats
10 Lunges/leg
10 Push Ups
10 Pull Ups
10 KB Deadlift
10 AKBS
Weightlifting
20 Minute Clean
Instruction/Practice Form
WOD
One Happy Family
AMRAP 22
Line Up Along Wall
One Person at Gate
P1 100m Run + 50m Heavy FC
Everyone else cycle through rounds:
R1: 15 Wall Ball + Max Wall Sit
R2: Max Wall Walk
R3: 10 Box Jump + Max Plank
R4: 10 Burpees off WB + Max Sit up
When P1 returns from cardio, next P goes to run while the exercise changes to next round. Keep cycling through till timer.
