Friday 5/15/2026

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

Workout of The Day

“Two by Two”

2 rounds each for max reps

• 2 minutes DB front rack reverse lunge

• :30 rest

• 2 minutes AbMat sit ups

• :30 rest

• 2 minutes box jumps

• :30 rest

• 2 minutes shoulder taps (same hand same shoulder)

• :30 rest

*Rx: DB’s 50/35lbs, U16/over 50 35/25lbs. Box 24/20”

Full Armor Benchmarks

• Post Score (Name, gender/age and score. Rx if you didn’t change anything. Scaled if you made modifications. : Full Armor Benchmarks Score Submission Sheet

• View all benchmarks: Full Armor benchmarks

Accessory Work

• 1×60 banded front raise

Cool down

• 1-3 minute: couch stretch, standing quad or other quad stretch

  Complete additional stretches, SMR and/or active recovery as needed

Goal Specific Training

• Add a small amount of practice/training before or after workouts.

• View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”