Friday 4/3/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“The last shall be the first”
For max reps
3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)
3 minutes rest
3 minutes burpee pull ups (bar above fingertips when arms extended under bar)
3 minutes rest
3 minutes DB thrusters 35/25lbs
3 minutes rest
3 minutes burpee pull ups (bar above fingertips when arms extended under bar)
3 minutes rest
3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)
Rx: 24/20” box, 35/25lb DB’s. U16/over 50 25/20lbs
At Home/Travel Option: Complete DB swing rows in stead of row (25 reps).
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
1×50 prone single leg leg lifts per leg https://youtu.be/B5BzAP3qDUw?si=vf4H8dTfeUhbQ1Od
Cool down
1-3 minutes: Pigeon 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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”