This workout incorporates the 7 Primal Movement Patterns into a flow workout, these  are fundamental movements that have deep roots in human ancestry. The 7 Primal Movements are: 1) Bend/Hinge 2) Squat 3) Lunge 4) Twist 5) Push 6) Pull 7) Gait

Perform AMRAP in 4-minutes with a 60-second rest between between sets, perform 4 sets in total. This workout focuses on strength so begin the workout with a heavier club and reduce the load in the later rounds if required.


  • Two handed swing to reverse lunge + flag press (both sides)
  • Thruster
  • Two handed rotational mill
  • Two handed clean
  • Single arm order carry (20sec or 20 metres each arm)