Primal Fitness Progress Assessment Week
Warm Up 2X's

  • Short lap
  • 10 PVC pass thrus
  • 10 PVC good mornings 
  • 10 PVC OHS
  • 5 handstand kick ups
  • 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:
30 DU's cash in (60 singles)

then 4 rounds: 

6 lateral over the bar burpees

10 push press (75/55#)

30 DU cash out (60 singles)

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