Monday 3/30/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Thorns And Thistles”
5 rounds each for max load
Every 5 minutes
6 alternating Zercher reverse lunges
30 push ups
At Home/Travel Option: Use any weighted object to replace barbell and complete reps slower for time under tension if weight is lighter if needed.
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
3×20 lateral banded walk
Cool down
1-3 minute: Side child’s 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”