Wednesday 4/22/2026

Warm up

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

The Daily Test

“Double Dozen”

18 minute AMRAP

• 12 sumo deadlift high pulls

• 12 alternating plate kneel to stand

• 24 sumo deadlifts

• 24 reverse lunges

Rx: 95/65lbs, 45/35lb plate for kneel to stand. U16/over 50: 65/45, 35/25lb plate

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 banded straight arm pull downs

Cool down

• 1-3 minute: Seated cross legged rotation

  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”