Wednesday 1/28/2026

Warm up

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

Workout of The Day

5 rounds for max load

Every 5 minutes complete:

• 6 front rack reverse lunges (3 per leg)

• 12 wall supported shoulder taps (6 per side) https://youtu.be/IGcGhyYbXPA?si=d8PBwSMAPsFl4E_H

• Rx under 16/over 50: Same as written

• At Home/Travel Option: Front rack reverse lunge: Find any weight and hold just above knee touching for each rep to make a set of 6 challenging.

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”

Notes

Front rack reverse lunge: Use as heavy as a load as possible while still maintaining posture. Wall supported shoulder taps: If back to wall is too difficult try wall facing, if still too challenging complete pike shoulder taps or plank shoulder taps.

Accessory Work

• 40 barbell bicep curls

Cool down

• 1-3 minutes: Saddle 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

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”