Tuesday 4/14/2026

Warm up

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

The Daily Test

“The Fourth Watch”

4 rounds for max reps

- 1 minute: DB box step overs (two DB's)

1 minute rest

- 1 minute: Ring dips

1 minute rest

- 1 minute: Med ball slam

1 minute rest

Rx: 50/35 lb DB’s, 24/20" box, 20/14 lb Med ball

U 16/over 50: 35/25 lb DB’s, 24/20” box

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

• 2×30 small band standing abduction

Cool down

• 1-3 minutes: Side lying quad 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”