Wednesday 3/25/2026

Warm up

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

The Daily Test

“Jonah”

3 rounds each for max reps

• 1:30 cal row

  :30 rest

• 1:30 bar muscle ups

  :30 rest

• 1:30 DB clean and jerk

  :30 rest

RX: 50/35lb DB’s, U16/Over 50: 35/25lbs

At Home/Travel Option: Complete DB swing rows instead of cal row. Complete 2 pull ups and 2 push ups instead of bar muscle ups.

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 prone T’s (weighted optional)

Cool down

• 1-3 minute: Standing archer stretch https://youtube.com/shorts/By-KZfG9pPA?si=C_Xv46BbS6h0cSlL

  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

• Complete Health Consulting

• Armorborn

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”