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Good evening Primal Freedom athletes…

Warm Up: Slow Squats/ Walk Outs/Good Mornings /Lizard Stretch /Calf and ankle stretch

Skill

Rowing Technique

Strength

Row 500M for Time

MetCon

For Time

- 25 AbMat Situps

- 10 Single-arm KB Swings (44/35)

- Run 400M

- 25 AbMat Situps

- 20 Single-arm KB Swings (44/35)

- Run 300M

- 25 AbMat Situps

- 30 Single-arm KB Swings (44/35)

- Run 200M

- 25 AbMat Situps

- 40 Single-arm KB Swings (44/35)

- Run 100M

Score will be fastest 500M Row and total time in MetCon.

DOWORK!