Monday 2/9/2026

Warm up

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

The Daily Test

For max reps

Every 1:30 complete until reps cannot be completed in 1:30. Add 1 rep to each movement every 1:30

• 1 chest to bar pull up

• 1 single leg squat: side 1

• 1 single leg squat: side 2

• Rx under 16/over 50: Use box just below parallel for single leg squats

  At Home/Travel Option: Chest to bar pull ups: Complete DB or object bent over rows (choose challenging weight). Single leg squat: Same as written

Standards/Scaling

Chest to bar pull ups: Start with arms straight and make contact to the bar on each rep. Scale to chin over bar or jumping chest to bar. Single leg squats: Start balancing on one leg, break parallel, then back to full extension. Scale by holding something for balance or to a box

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

• 3x:40 lateral plate hold (palms face down)

Cool down

• 1-3 minute: Lying figure four 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”