Friday 2/6/2026

Warm up

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

The Daily Test

10 rounds each for max load

Every 2 minutes complete:

• 1 back squat

  Rx under 16/over 50: Same as written

  At Home/Travel Option: Complete a squat with any object, complete a negative and hold at the bottom to make each rep more challenging.

Standards/Scaling

Back squat: Break parallel with each rep and come back to full hip and knee extension. If you cannot break parallel hit a spot where you can still maintain good form.

Full Armor Fitness League

• Post Score (Name, gender/age 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 Weekly Top 5: Full Armor Fitness League “Top 5”

Accessory Work

• 3x8 barbell rollout https://youtu.be/OmMPFbKGHJ8?si=EJYKBQqpeARbyRyo

Cool down

• 1-3 minute: 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”