Monday 4/27/2026

Warm up

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

The Daily Test

“Ground Up”

For Time

• 40 inch worms to push up

• 80 air squats

• 80 lateral hops over DB

• 40 pull ups

Inchworm to push up: Walk hands out, complete push up, walk back up to standing

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

• 2×12 side plank to external rotation https://youtu.be/1F0IfCUr7YY?si=SAeUEP2np5sEpsJL

Cool down

• 1-3 minute: Active straddle positions (breath deep in end range)

  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”