Primal Barbell Complex, 5 sets increasing in weight for each set:

  • 10 squats
  • 10 Lunges 5L/5R
  • 10 Step Ups with a High Knee

For step ups, the high knee leg must NOT touch the box. If you do so, that is a NO REP. This is not for time but movent quality instead, work with a partner and your rest between sets will be the time it takes for your partner to complete their set.

Use risers from the Oly area as needed to maintain a 90° hip/leg angle at Top of box. (See DEMO video below)

Then for time alternate between:

  • Russian Swings: 50-40-30-20-10
  • Goblet squat hold: 10s/20s/30s/40s/50s

You may NOT lean/rest your elbows on your knees for the goblet holds. Rx is 55/35lbs, use 70/55lbs if you’re feeling froggy.

Primal Complex Demo: