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Good evening Primal Freedom…

Wanted to let everyone know that we will be beginning that class on Monday at 10:00am. That will be the only class of the day. Workout can be done as partners or 3 man teams. So, come, bring your friends and family members to this “Memorial” MetCon.

Following the workout, we will be gathering as a community with food and fellowship. I will be serving oysters on the half shell as well as pulled pork. Please bring a side dish to accompany these and feed the probably hungry masses. I look forward to seeing you all there as we will celebrate a very important day the way we do.

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Warmup

- 10 Pushups

- 10 Slow Air Squats

- 5 Inch Worms

MetCon

For Time

Buy-in: 500M Row

Then,

1-2-3-4-5-6-7-8-9-10

- Barbell Sumo Deadlift High Pulls (75/55)

10-9-8-7-6-5-4-3-2-1

- Over the Barbell Burpees

Then,

Buy-out: 1 Building Lap

Score will be time in MetCon. See you tomorrow. DOWORK!

Mobility

- Lizard Stretch

- Cat/Cow Pose (6 reps each position)