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 

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

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 

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