Primal Fitness Progress Assessment Week
Warm Up 2X's:

  • 10 PVC pass thrus 
  • 10 PVC halos
  • 10 PVC good mornings 
  • 10 air squats
  • 10 ring rows
  • 10 boot strappers 
  • 30 mt climbers 

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:
If time permits:
3 rounds for time:
15 KB swings
20 ab mat sit ups
up and back bear crawl
 

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