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Good Thursday evening Primal Freedom…

Warmup

- PVC Spine Extensions w/ Torso Rota.

- 10 PVC Passthroughs

- 10 Lunge Steps

MetCon

“Partner MetCon Friday”

Murph Prep…with a partner

20 Minute AMRAP

P1: Runs 400M

P2: Begins the following..

- 5 Pull-ups/Ring Rows

- 10 Pushups

- 15 Air Squats

When P1 completes run, they will take over for P2 in the movements. This will continue the duration of the AMRAP.

Score will be total rounds and reps in MetCon.

See you tomorrow.

DOWORK!

Mobility

- Full Body Rollout