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)