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Good evening Primal Freedom…

REMINDER: Fees for January due this week. Thank you!

Warmup

- 10 PVC Front Squats

- 10 PVC Push Presses

- 10 Empty Barbell Thrusters

- 10 Barbell On Rack “Front Rack” Rotations (Each Arm)

Strength

Front Squat

6-6-6-6-6

MetCon

For Time

“Fran”

21-15-9

- Thrusters (95/75)

- Pull-ups/Ring Rows (+6)

Score will be heaviest Front Squat set and total time in MetCon. See you tomorrow!

DOWORK!

Mobility

- Banded “Bully” Shoulder Distraction

- Quad Roll-out (1:30/side)