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Good evening Primal Freedom and Happy Friday!

I will be out this week. All classes will still be open. There will be a few this week self-led Thank you for your understand.

Coach Austin 5:30AM

Coach Shane 8:00AM**and Noon Classes

Coach Seth 4:30PM**and 6:30PM Classes

Coach Chely Cardio Class 7:30 Monday/Tuesday and Thursday

Primal Kids going strong Coach Annie 9:30 Mon/Tues and Thurs. must sign up your child. Sign up sheet is in the gym.

**If coach is not there these classes will be self led.

Please make sure you put your name and score on the white board if class is self led.

Thank you to all who has paid. If you have not you can pay online or pay when I return on 15th. Thank you.

15 Minute Free Warm-up/Stretch/Mobilize

MetCon

Partner MetCon Friday

20 Min AMRAP

P1: Row 500M/Run 400M

P2: As many Shoulder to Overheads (75/55) as possible

Partners Switch

P2: Row 500M/Run 400M

P1: As many Deadlifts (75/55) as possible

Partners Switch

P1: Row 500M/Run 400M

P2: As many Medball Cleans (20/14) as possible

Partners will continue to switch during the 20 minutes. Score will be total reps accumulated by each partner combined.

DOWORK!