Tuesday 2/24/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
4 Rounds For Time
:40 barbell overhead hold (155/110Ibs) *bar starts on the ground
20 sit up to cross (traditional sit up with knees up/arms crossed, opposite elbow goes over opposite knee). 10 each side
10 pendlay rows (155/110Ibs) https://youtu.be/cYVkgmPqRMw?si=3XwpnXWDV1ovAMI2
Rx under 16/over 50: 110/75Ibs
At Home/Travel Option: Overhead hold and Pendlay row: Use any weight/object you have around.
Standards/Scaling
Barbell overhead hold: Bar starts on the floor, clean bar to shoulders and push jerk or push press overhead. Lock arms/legs out and maintain a tight midline. Scale by reducing the weight as needed. Pendlay row: Start with back flat and bar on ground. Pull bar between belly button and chest. Make contact and lower back to the floor. You may move the body to generate some momentum. Scale by reducing the weight as needed. Sit up to cross: Start on your back with arms crossed, feet flat and knees up, sit up and cross the opposite elbow over the opposite knee. Return back to the floor and repeat with the other side. Scale by using a band to assist with coming up.
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
3x10 standing banded adduction https://youtu.be/mX4EVBcATFo?si=JzfAe5Ac5_pPxzTO
Cool down
1-3 minute: Banded lat 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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”