Wednesday 6/3/2026

Warm up

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

Workout of The Day

“The Wave”

For max reps

• :30 cal ski

• 1 minute cal row

• 2 minutes landmine rotations

• 4 minutes double unders

• 2 minutes landmine rotations

• 1 minute cal row

• :30 cal ski

Rx: Landmine weight 25/15Ib plate added to 45Ib bar

Watch clock for when you start and finish each station. Transition and get to station right away and give yourself the full work time in each station

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 plate neck flexion/extension

Cool down

• 1-3 minute: Supine windshield wiper hold.

  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”