Saturday 2/21/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
Fran
21-15-9 reps for time
Thrusters (95/65Ibs)
Pull ups
Rx under 16/over 50: Same as written
At Home/Travel Option: Use dumbbells or objects for thrusters. Complete moderate to heavy bent over rows or weighted prone I’s instead of pull ups
Standards/Scaling
Thrusters: Go into a full squat then press overhead and extend hips/knees while arms are locked out. Scale by reducing weight. Pull ups: Start with arms straight, get chin over top of bar. Use bands or do box kipping to scale.
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
3x12 DB or plate reverse flys
Cool down
1-3 minute: Pigeon pose
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”