Saturday 1/31/2026

Warm up

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

The Daily Test

For max rounds and reps

• 7 minutes of: 1 air squat, 1 burpee, 1 V-up (add 1 rep each round)

  2 minute rest (start next 7 minutes where you left off)

• 7 minutes of: 1 air squat, 1 burpees, 1 V-up (add 1 rep each round)

  Rx under 16/over 50: Same as written

• At Home/Travel Option: Complete as written

Standards/Scaling

Air squat: Break parallel and stand with full hip extension. Scale to your best range. Burpee: Chest and hips must make full contact with ground, finish with a jump and arms up overhead to ensure full extension. Scale to an elevated position. V-ups: Feet and arms come up together and meet in the middle, touch any part of the foot. Scale to bent knee or tuck crunch.

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

• 1x60 scapular push ups

Cool down

• 1-3 minute: Seated rotation 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”