Wednesday 5/6/2026

Warm up

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

Workout of The Day

“Four by Four”

For max reps

• 4 minutes: Med ball slam

  :30 rest

• 4 minutes: Alternating split squat jumps

  :30 rest

• 4 minutes: pull ups

  :30 rest

• 4 minutes burpees

Rx: 20/14lb med ball

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 clam shells

Cool down

• 1-3 minute: Upper body mobility (elbow grab, lat stretch, rear delt stretch, 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”