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Happy Birthday Vinny! 23!

Hello Primal Freedom…

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Warmup

- 10 Light KB Sumo Deadlift High Pulls

- 10 Empty Barbell Hang Cleans

- 10 Empty Barbell Presses

Strength

1K Row for Time

MetCon

10 Min AMRAP

- 20 Double Unders/60 Single Unders

- 8 Power Cleans (95/75)

- 8 Shoulder 2 Overhead (Same Barbell)

Score will be 1K row time and rounds plus reps in MetCon. See you tomorrow. DOWORK!

Warmup

- Lacrosse Ball total Shoulder Smash (All the Way Around)