Primus Fitness – PrimusFit
Weightlifting
2 sets for quality:
10 weighted shrugs (DB or KD)
10 lunges
10 seated DB presses
Bench Press
3 x 6 reps (medium weight)
Overhead squats from rack
4,4,3,3,2,2
Build to a heavy double
Metcon
Every 4 Minutes for 4 Rounds
100 meter farmers carry (73/53)
16 Alt Dumbell reverse lunges (25+/15+) *one DB over head the other by athletes side*
10 Wallballs (20/14)
