March 3/4/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Foundation”
10 rounds each for max load: Every 2 minutes
1 back squat
Rx under 16/over 50: Same as above
At Home/Travel Option: Use and object and complete a slow temp back squat to make rep challenging.
Standards/Scaling
Back squat: Start braced with weight on back, descend until your break parallel then extend hips and knees. Choose a weight thats doable but challenging.
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
4x10 shoulder taps (free standing, wall supported, wall facing or elevated)
Cool down
1-3 minutes: Seated straddle
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”