Monday 2/23/2025
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
15 minute AMRAP
50 double unders
50 air squats
Rx under 16/over 50: Same as written
At Home/Travel Option: Substitute double unders with dumping jacks as needed
Standards/Scaling
Double under: Jump rope passes underneath athlete twice, scale to single as needed. Air squat: Start standing and squat until hip is below crease of knee, stand until hips and knees are fully extended
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
3x5 dragon flags https://youtu.be/MvEfdPOyX1E?si=0id0TjbsBBHcStJH
Cool down
1-3 minute: Upward dog
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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”