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Good evening Primal Freedom….

Warmup

- 10 PVC Passthroughs

- 10 PVC Spine Extensions with rotation

- 10 Empty Barbell Shoulder (Strict) Presses

Strength

Shoulder Press (Strict)

3-2-2-1-1

MetCon

4 Rounds for Time

- Single Arm KB/DB Farmer’s Carry (44/35) to Arrow (R To/L Back) **

- 16 Alt KB/DB Hang Clean and Press (Same Bell)

- 8 Burpees

** If weather permitting Farmers Carry will start at the end of mat will walk to wall and back 4 times. Alt.KB/DB each time.

Score will be heaviest Strict Press and total time in MetCon. DOWORK!

Mobility

- Banded Shoulder Distraction

- Wrist Stretch on Rig (Palm up/down)