Wednesday 5/20/2026

Warm up

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

Workout of The Day

“Pull Push Total”

5 rounds for max cal + load

• 1 minute max cal row

• :20 transition

• 1 minute 2 rep max bench press

• :20 transition

• 1 minute rest

• :20 transition

*Score is cal row + bench press weight. Example: 20 cal row + 2 reps at 150 will equal 320

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

• 2×40 banded face pull

Cool down

• 1-3 minute: Side childs pose

  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”