Friday 5/22/2026

Warm up

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

Workout of The Day

“The Second Half”

Two 6 minute AMRAPs

• 40 single

• 20 AbMat sit ups

• 10 single arm push press: Side 1

• 10 single arm push press: Side 2

3 minute rest after 6 min AMRAP

Continue from where you left off to start next round.

Rx: Single arm push press: 35/25lbs under16/over 50: 25/15lbs.

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

• 3x:45 arch hold (superman)

Cool down

• 1-3 minute: Supine figure four https://youtu.be/SSbRKbeoFCs?si=yQO4rTPDzYuNGxWU

  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”