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Good Sunday evening Primal Freedom…

I hope you all had a great weekend!

REMINDER: if you haven’t paid dues for May, they are due this week. Thank you!

This week’s Murph Prep will be structured a little differently. We will incorporate this workout into the Partner MetCon on Friday.

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Warmup

- 10 Slow Air Squats with pause at bottom

- 10 Extended Lunges

- 10 Empty Barbell Back Squats

Strength

Back Squat

3-3-3-3-3

MetCon

For Time

- 20 Bear Complexes* (115/85)

*Bear Complex (without putting the bar down)

- 1 Deadlift

- 1 Hang Clean

- 1 Front Squat

- 1 Push Press

- 1 Back Squat

- 1 Push Press (from back)

- Down

Score will be heaviest back squat and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Couch Stretch (1:00/side)

- KB Rotations** (12 each direction)

*While Standing, rotate a light KB/DB around the waist hand to hand.