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Hello Primal Freedom…

Great work today!

REMINDER: Fees for January are due this week!

Thank you!

Warmup

- 10 PVC Passthroughs

- PVC Spine Extensions with Torso Rotation (1:00R/1:00L)

- 10 Light KB Sumo Deadlift High Pulls

- 10 Light KB Swings

MetCon

16 Minute EMOM

Min 1: 10 Cal Row

Min 2: 25 Air Squats

Min 3: 3 Rope Climbs/9 Ground to Stand

Min 4: 15 Push-ups

x4

EMOM becomes AMRAP if athlete fails to keep up. See you tomorrow! DOWORK!

Mobility

- Pidgeon Strecth (1:00/side)

- Banded Front Rack Mobility