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Good evening Primal Freedom…

Great week so far! Let’s stay after it!

Warmup

- 10 PVC Passthroughs

- 10 AbMat Situps

- 10 Empty Barbell Shoulder Presses

Strength

Shoulder Press (Strict)

7-7-7-7-7

MetCon

12 Minute AMRAP

Round 1

- 2 Alt DB/KB Shoulder to Overhead (45/35)

- 2 Pullups/5 Ring Rows

- 8 AbMat Situps

Round 2

- 4 Alt DB/KB Shoulder to Overhead (45/35)

- 4 Pullups/7 Ring Rows

- 12 AbMat Situps

Round 3

- 6 Alt DB/KB Shoulder to Overhead (45/35)

- 6 Pullups/9 Ring Rows

- 16 AbMat Situps

Round 4…

Etc.*

*Add 2 Reps each round for S2O and Pull-ups (+3 each round for Ring Rows) and 4 each round for AbMat sit-ups.

Score will be heaviest shoulder press and last completed round plus reps in MetCon. See you all tomorrow! DOWORK!

Mobility

- Cobra/Child’s Pose (5 reps/:05 each position)

- PVC Spine Extension w/ torso rotation (1:00/side)