Friday 1/16/2026

Warm up

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

Workout of The Day

7 minutes for max reps

• 1 minute max cal ski

• 6 minutes max rep DB front rack walking lunge (50/35Ibs)

  Score is cal + walking lunge reps. Rx under 16/over 50, 35/20Ibs

• At Home/Travel Option: Complete KB swing or DB skiers instead of ski. Use what weight you have for DB front rack walking lunge

Full Armor Fitness League

• Post Score (Name and score. Rx if you didn’t change anything. Scaled if you made modifications. Thursday and Sunday just post your name if you completed the task): Full Armor Fitness League Score Submission Sheet

• View Leaderboard: Full Armor Fitness League Leaderboard

• View Daily Top 5: Full Armor Fitness League “Top 5”

Notes

Ski: It’s a short time domain so hit the ski hard and use either a high pull or a low pull. DB walking lunge: Try and keep moving, rest as little as possible, reduce weight as needed

Accessory Work

• 100 banded tricep pressdown

Cool down

• 1-3 minutes: Childs pose

  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”