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Good Thursday evening Primal Freedom! End of week…let’s get it done!

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Warmup

- 10 PVC Around the Worlds (ea direction)

- 8 Air Squats (:05 pause in bottom position)

- 10 Push-ups

MetCon

“Partner MetCon Friday”

3 Rounds For Time

SHARE THE REPS

Partners will share anyway the following*:

- 20 Pull-ups/30 Ring Rows

- 30 Over the Box Burpees (24/20)

- 40 Wall Balls (20/14)

*Partner not working holds a plank or wall sit (athlete’s choice). When static hold breaks, partners switch until MetCon is completed.

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

Mobility

- Full Body Roll-out** (Lower/Upper Back, Hamstrings, Calves, Quads)

**Be intentional!