Tuesday 5/19/2026

Warm up

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

Workout of The Day

“Quick Hop”

6 rounds for max plate hops

In 1:30

• 10 pendlay rows https://youtu.be/cYVkgmPqRMw?si=dnkvnxenOp8RtAnM

• Max plate hops in remaining time https://youtu.be/gIs8WtRBO3s?si=HZvfH53AsFzjP6KD

• 1:30 rest

*Rx: Pendlay row 135/95lbs. Plate hops: 25lb plate. count plate hops (don’t include pendaly rows to score)

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

• 3×15 seated banded single leg lifts https://youtu.be/D0gOsYmoyFQ?si=oj0o1qF2jaEbGlwK

Cool down

• 1-3 minute: couch 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”