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Primal Burpee

Workout 223

AMRAP 10min AMRAPA1) 9cals AirbikeA2) 8mtr CrawlA3) 7 x Swings or Slam Ball2min Rest 10min AMRAPB1) 6 Dead Ball CleanB2) 5 Goblet SquatB3) 4 Primal Burpee2min Rest 10min AMRAPC1) 3 Wall BallsC2) 2 Military PressC3) 1 Pull Up or Hoist This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 222

AMRAP 7min – AMRAPA1) 10 x Push UpsA2) 10/10 x Walking lungeA3) 10 cal x SkiErg3min Rest 7min – AMRAPB1) 10 x SwingB2) 10 x Primal BurpeesB3) 10 cal x AirBike3min Rest 7min AMRAPC1) 2/2 x Dead Ball CleanC2) 2/2 x Military PressC3) 1 x Pull Up or Hoist This workout is designed to be …

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Workout 213

13min AMRAP Trick or TreatA1) AirBike 13calA2) Wall Balls x 13A3) Primal Burpees x 13 This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 208

AMRAP – 10min A1) 10 x Slam Ball or SwingsA2) 5 x Primal BurpeeA3) 5 x Push UpA4) 5 x TRX Row This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 206

12min Ascending Ladder A1) Skips – 20,40,60… +20A2) Primal Burpess 2,4,6… +2A3) TRX Row 2,4,6… +2A4) Push Ups 2,4,6… +2A5) Dead Bugs x 6/6A6) Croc Breathing (optional) 10-15 This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 184

60 minutes or less A1) Airbike  12sec on/48sec off 8 Rounds B1) Farmers Carry 10 Laps – Up and Back***Every time drop bells 10 x Primal Burpees C1) Airbike 12sec on/48sec off 8 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:

Workout 121

30 minutes or less A1) 150 Steps Ups*Do a Primal Burpee in between each step up This workout is designed to be unloaded and all body weight. Exercises: Equipment: