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Good Sunday evening Primal Freedom…

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Warmup

- 10 PVC Passthroughs

- 10 Side Lunges (5 each start)

- 50 Single Unders

MetCon

“Murph Prep 24.3”

15 Minute AMRAP

- 3 Pullups/5 Ring Rows

- 6 Pushups

- 9 Air Squats

- Every 2:30, run to dumpster and back.*

*There will be no run at minute 15.

Score will be rounds plus reps in MetCon. See you tomorrow. DOWORK!

Mobility

- Samson Stretch (1:00/side)

- LX ball Shoulder Rollout