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Hey Primal Freedom…

I hope everyone is having a great week! This is a good one to get your rowing in for the April Challenge.

April dues are due this week. Thank You!

Warmup

- 10 Ring Rows

- 10 AbMat Situps

- 6 Broad Jumps

MetCon

A. 5 Minute AMRAP

- 10 Cal Row

- 10 Over the Erg (Rower) Burpees

Rest 2:30

B. 5 Minute AMRAP

- 2 Rope Climbs/4 Ground to Stand

- 22 Mountain Climbers

Rest 2:30

C. 5 Minute AMRAP

- 12 Kettlebell Snatches (44/35)

- 16 Hanging High Knee Raises (Knees part 90˚, hips extended)

Score will be 3 parts (rounds plus reps for A,B and C). See you tomorrow!

DOWORK!

Mobility

- Lacrosse Ball Shoulder Smash (All the Way Around)

- Samson Stretch (1:00 each side)