Monday 1/12/2026

Warm up

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

Workout of The Day

2 rounds each for max reps

• 2 minute: cal row

  :15 rest

• 2 minut: AbMat sit ups

  :15 rest

• 2 minute: Press (85/55Ibs)

  :15 rest

• 2 minute rest

  :15 rest

  *Under 16 and over 50 Rx press: 55/30Ibs

• At Home/Travel Option: DB or object swing rows instead of row. DB/object presses or handstand push ups instead of barbell presses.

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

Row: Lean in until leg are about fully extended, AbMat sit ups: Keep feet on the ground and use arms for momentum. Press: No dip, lock stomach down and break up as needed.

Accessory Work

• Single leg DB RDL 2x12

Cool down

• 1-3 minutes: Supine leg crossover stretch https://youtube.com/shorts/vwmokojmHZ0?si=7opnKzTYj7NBK30b

  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”