Monday 4/20/2026

Warm up

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

The Daily Test

“Hold the Line”

3 rounds for time

• 20 shoulder to overhead

• :20 split squat hold (knee just above ground): Side 1

• 10 thrusters

• :20 split squat hold (knee just above ground): Side 2

Rx: 85/55lbs, U16/Over 50: 55/40lbs

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

• 1×80 hollow rocks

Cool down

• 1-3 minutes: Standing rear delt stretch

  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”