Primus Fitness – Spartan Lite

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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)

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