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Good evening Primal Freedom…

Great week this week. Tomorrow is Open Gym. I hope to see you there!

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Warmup

- 20 Jumping Jacks

- PVC Spine Extensions with torso rotations

- PVC Overhead Squats

- 10 Push-ups

MetCon

7 Rounds for Time

- 1 Rope Climb/3 Ground 2 Stand

- 7 Thrusters (75/55)

- 50 Single Unders

- OR -

Do a workout you may have missed last week.

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

Mobility

- Lacrosse Ball Shoulder Smash

- Calf Stretch (Rig)