Wednesday 4/29/2026

Warm up

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

The Daily Test

“Gideon”

20 minute AMRAP

• 80 single unders

• 20 AbMat sit ups

• 10 DB split jerks: Side 1

• 10 DB split jerks: Side 2

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

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 ring hamstring curls

Cool down

• 1-3 minute: Arm range of motion (archer, internal/external rotation, etc.)

  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”