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Jan 22

Hello Primal Freedom…

Warmup

- 20 Wrist Rotations (Both Directions)

- 10 Air Squats

- Samurai Stretch with lean (1:00/side)

- 10 Empty Barbell Front Squats

Strength

Front Squat

5-5-5-5-5

MetCon*

4 Rounds for Time

- 12 Cal Row

- 8 Thrusters (95/75)

*MetCon will be done in waves to accomodate athlete:rower.

Score will be heaviest front squat and total time in MetCon. See you tomorrow! DOWORK!

Mobility

- Pidgeon Stretch (1:30/side)

- 10 Slow PVC Pass throughs (:03 pause in back position)

Marla Thompson

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