Saturday 5/16/2026

Warm up

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

Workout of The Day

“Row Through”

For Time

• 500m row

• 50 wall balls

• 50 goblet squats

• 50 single arm alternating renegade rows https://youtu.be/mQqd2tlfGZY?si=mUNWq5G1ZrstvhsX

*Rx: Wall Ball 10/9’, 20/14lbs ball. DB 50/35, U16/Over 50 35/25lbs

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

• 2x:40 single leg glute bridge hold

Cool down

• 1-3 minute: Lat stretches (child’s pose, banded, standing lean, etc.)

  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”