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Happy Thursday Primal Freedom…

REMINDER: Fees for January are due this week. As always, thank you!

Warmup

- Spread Stance Floor Touch (1:30)

- 10 AbMat Situps

- 10 Stationary Lunge Steps

- PVC Samurai Stretch

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MetCon

Partner MetCon Friday

“Deck of Cards”

Partners alternate picking from a deck of cards using the key below for movement and reps. Workout is over when complete deck has been exhausted.

Hearts - Ring Dips/Box Dips (x2)

Diamonds - Goblet Lunges

Clubs - Kettlebell Swings (44/35)

Spades - Toes 2 Bar/Hanging High Knee Raises (x3)

JOKER: 200M Single Arm Farmer’s Carry (44/35)

Score will be total time in MetCon. See you tomorrow! DOWORK!

Mobility

- Total Body Roll-out

• Lower/Upper Back

• Hammies/Glutes

• Calves

• Quads