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Good evening Primal Freedom…

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 & 9:30 AM Tuesday and Thursday**and Noon Classes

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

Coach Chely Cardio Class 7:30PM 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.

Warm Up: Slow Squats/ Pride Stretch/ PVC Around the World/ Prisoner Stretch

Strength

Sumo Deadlift

4-3-2-2-1

MetCon

15 Min EMOM

Min 1: 10 Sumo Deadlifts (155/105)

Min 2: 10 Pull-ups/15 Ring Rows

Min 3: 15 Push-ups

X5

Score will be heaviest sumo deadlift. If athlete fails to keep up in MetCon, EMOM becomes an AMRAP.

DOWORK!