Tuesday 1/20/2026

Warm up

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

Workout of The Day

7 rounds for max load

every 3 minutes:

• 1 push press

• 250m easy row

• At Home/Travel Option: Complete push presses with object or dumbbells choose a weight and go till failure with reps. Total weight plus reps to find load. No row.

Full Armor Fitness League

• Post Score (Name 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 Daily Top 5: Full Armor Fitness League “Top 5”

Notes

Push press: Complete for maximal load with good technique. Focus on posture and hip drive.

Accessory Work

• 2x20 lateral lunge

Cool down

• 1-3 minutes: Med ball thoracic spine 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”