Friday 3/13/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Five Loaves”
5 rounds each for best time:
200m row
15 toes to bar
Rest 2 minutes
Mark start finish time of each round or use personal stopwatch to time each round
At Home/Travel Option: Complete 20 dumbbell swing rows with moderate/heavy weight instead of row. Complete lying toes to bar if you don’t have pull up bar
Standards/Scaling
Row: Initiate with legs then finish pull with arms, recover with arms first then legs. Toes to bar: Start hanging from bar then with a kip or strict make contact to the bar with both feet at the same time. Scale with knees to elbows, knees to chest, knees over hips, knees to hips or lying toes to bar
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
3x:20 adduction squeezes (two AbMats)
Cool down
1-3 minute: Banded rear delt 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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”