Monday 2/2/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
5 rounds for time
5 deadlifts (335/235Ibs)
7 single arm overhead squats: Side one (35/25Ibs)
7 single arm overhead squats: Side two (35/25Ibs)
Rx under 16/over 50: Deadlift (235/165Ibs), SA OH squat (25/15Ibs)
At Home/Travel Option: Find any object (two loaded book bags would work) or dumbbells and complete deadlifts with a 3 second pause at the bottom each set. Use an oject if needed to substitute the DB for single arm overhead squats
Standards/Scaling
Deadlift: Bar starts on floor and reach full hip and knee extension before lowering the bar, reduce weight as needed. Single arm overhead squats: DB must remain overhead, squat below parallel and reach full hip and knee extension to finish the lift. Reduce the load as needed.
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
2x15 manual resistance lateral neck flexion https://youtu.be/94wXZO99GoM?si=3p0ofwSMh7o9DK_l
Cool down
1-3 minute: Banded seated hamstring 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”