Wednesday 1/21/2026

Warm up

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

Workout of The Day

5 rounds for max reps

• :30 bar hang (every :5 = 1 rep)

  :30 rest

• :30 sumo deadlift high pull (95/65Ibs)

  :30 rest

• :30 alternating split squat jumps

  :30 rest

• At Home/Travel Option: Bar hang: Substitute with arch hold. Sumo deadlift high pull: Complete with book bag or object. Alternating split squat jumps: Keep the same

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

Bar hang: Use bands as needed. Sumo deadlift high pull: Reduce weight as needed. Alternating split squat jumps: Change to reverse lunge if needed.

Accessory Work

• 3x12 DB chest fly’s

Cool down

• 1-3 minutes: couch 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”