Tuesday 2/10/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
3 rounds each for time
10 bench presses at bodyweight
400m run
10 bar facing burpees
Rest: 3+ minutes
Rx under 16/over 50: Same as written
At Home/Travel Option: Bench press: Complete negative push ups (5 seconds down with pause). 400m run: As written. Bar facing burpees: Use something to jump over thats at least a few inches off the ground
Standards/Scaling
Bench press: Start with arms locks out, make contact to chest then finish with arms locked out. Scale by reducing the load. Run: Maintain good posture arm mechanics and foot strike. Scale to bike if needed. Bar facing burpee: Start standing, chest and hips touch the ground with facing the bar, jump over the bar and repeat. Scale to stepping down and/or up and stepping over the bar
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
2x15 single leg banded good mornings https://youtube.com/shorts/L45CetjaNrk?si=DNYY-qxyx2GeePmn
Cool down
1-3 minute: 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”