Monday 3/9/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Jacob’s Ladder”
12 minutes for max reps
2 overhead squats (95/65Ibs)
10 lateral hops over bar
4 overhead squats
10 lateral hops over bar
6 overhead squats
10 lateral hops over bar
Add 2 overhead squats every round, lateral hops stays at 10
Rx under 16/over 50: 65/45Ibs
At Home/Travel Option: Use any object to hold overhead for overhead squats. Lateral hop over anything thats mid shin height
Standards/Scaling
Overhead squat: Start with bar overhead, squat below parallel, return to standing with hips and knees fully extending. Scale by reducing the load as needed. Lateral hops: Hop with both feet over the bar, scale by jumping with one foot and landing with the other or stepping over.
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
2×20 lat pull overs https://youtu.be/jQjWlIwG4sI?si=8mKZYzm5Gd83ftuM
Cool down
1-3 minute 90/90 https://youtu.be/m51AZSXMvEA?si=kDsyxKTrAixU9dWe
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”