Monday 3/23/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“The Threshing Floor”
2 rounds each for max air squats
7 minutes
Buy in: 200m run, 25 wall balls
Max rep air squats in remaining time
Rest 3 minutes
Rx: 20/14lbs, 10/9’, U16 and 50+: 14/10lbs
At Home/Travel Option: Complete Db thrusters instead of wall balls
Standards/Scaling
Run: Stay tall, no heel stike. Scale with bike. Wall balls: Squat below parallel and hit target. Scale by reducing ball weight and/or height. Air squat: Start tall then squat below parallel, stand until hips and knees are at full extension. Scale by using a box to target your best depth.
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
2×25 banded front raise
Cool down
1-3 minute: saddle 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”