231220

Good evening Primal Freedom…

Reminder that tomorrow will be out last day of classes until Tuesday following Christmas.

231220

Warmup

- 10 Air Squats

- 5 Inch Worms

- 10 Push-ups

- 50 Single Unders

MetCon

1. 5 Minute AMRAP

   - 1 Rope Climb/3 Ground 2 Stand

   - 20 Double Unders/50 Single Unders

   Rest 2:00

2. 5 Minute AMRAP

   - 10 Cal Row

   - 10 Alt Single Arm KB Swings (44/35)

   Rest 2:00

3. 5 Minute AMRAP

   - 5 Thrusters (95/75)

   - 5 Box Jump-overs (24/20)

Score will be rounds plus reps in 1,2 and 3 each (3 scores). See you tomorrow. DOWORK!

Mobility

- Shoulder Rotations (20F/20B)

- Lunge Stretch (1:00 each leg)

- Accumulate 1:00 Bar Hang