Friday 5/1/2026

Warm up

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

The Daily Test

“The Haul”

3 rounds each for time

• 400m row

• 200m DB farmers carry

• 10 alternating front rack DB forward lunges https://youtu.be/e3cNKCXfOgM?si=zQUCzccvsm9mdOFw

  3 minutes rest

Two DB’s for carry and forward lunge. RX: 50/35lb DB, U16/Over 50: 35/25lbs

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

• 3×12 DB tricep extension

Cool down

• 1-3 minute: Lunge range of motion (lunge, couch stretch, front split, 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”