240322

Good evening Primal Freedom…

Finally, it’s Friday!

240322

Warmup

- 10 Light KB Sumo Deadlift High Pulls

- PVC Spine extensions w/ torso rotation

- 10 Lunge Steps

MetCon

“Partner MetCon Friday”

For Time

“Over Under Rounded”

2 Rounds of

- P1: Rows 250M attempting to land on exactly 250

- P2: Performs med ball cleans (20/14) relative to the # of meters P1 rowed over/under 250M.

- P2: Rows 250M attempting to land on exactly 250

- P1: Performs med ball cleans (20/15) relative to the # of meters P2 rowed over/under 250M.

Then,

2 Rounds of

- P1: Rows 250M attempting to land on exactly 250

- P2: Performs Pushups relative to the # of meters P1 rowed over/under 250M.

- P2: Rows 250M attempting to land on exactly 250

- P1: Performs Pushups relative to the # of meters P2 rowed over/under 250M.

1 round represents how listed. Score will be total time in MetCon. See you tomorrow. DOWORK!

**250M Row = 15 Cal Echo

Mobility

Full Body Rollout (Upper/Lower Back, hamstrings, calves, quadriceps)