Primal Fitness Progress Assessment Week
Warm Up:

  • up and back: toy soldiers, lunges, QM of choice, inch worm push ups
  • 10 hollow rocks
  • 5 burppees
  • 10 air squats
  • 10 ring rows
  • 5 wall walks
  • 5 burpees 

Mobility:
pick mobility that best suites the movements you are testing today. If you need ideas ask the coach or check out the mobility posters 

Skill:
The goal is to test each movement within the week. Try to go in order, unless you are certain that "it's not your day" for a certain exercise, then put that one off for later.  

  • NJ Ave Sprint
  • Short lap
  • Backsquat 1RM
  • Max push ups in 1 minute
  • Heavy rock carry- weight & distance
  • 500m Row
  • Deadlift 1RM
  • Max pull ups in 1 minute
  • Long lap
  • Overhead press 1RM
  • 2000m row
  • Bench press 1 RM 

Workout:
4 min AMRAP:
8 wall ball 20/14#
5 plate burpees (jump onto the 45# plate)
8 slam ball (20/10#)
5 box jumps/step ups 24"

REST 1 min then repeat the 4 min AMRAP count rounds and reps for each AMRAP

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