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Gym of George Vanderbilt complete with 19th century rower…

Good evening Primal Freedom…

Don’t forget the toy drive this week. If you have any questions, please ask Misty or myself.

Also, go to the Primal Freedom website and buy your swag while on pre-sale.

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Warmup

- 10 PVC Passthroughs

- 10 PVC Strict Presses

- 10 PVC Samurai Stretches

- 10 Barbell Strict Presses

Strength

Strict Shoulder Press

1-1-1-1-1*

*Work to 105% of 1RM on final set.

MetCon

10 Minute AMRAP

- 20 Mountain Climbers

- 16 KB/DB Hang Clean and Press (44/35)/8 per side

- 12 Box Jumps (24/20)

Score will be heaviest strict press and rounds plus reps in MetCon. See you tomorrow. DOWORK!

Mobility

- Banded Bully (around shoulder)/1:00 per side

- Elbow pull above head and lean/1:00 per side

- Pride Squat on rig/5 x :30