Friday 5/8/2026

Warm up

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

Workout of The Day

“Three Hands”

For max rounds + reps completed

EMOM for 6 rounds

• Minute 1: 10 bench presses

• Minute 2: 12 toes to rings

• Minute 3: 14 DB Deadlifts

Rx: Bench press 135/95ibs, u16/over 60: 95/65lbs. DB Deadlift 50/35lbs, u16/over 60: 35/25

If you fail a round count reps completed

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

• 3×10 kneeling banded incline rotation

Cool down

• 1-3 minute: Rotational stretches

  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”