Wednesday 1/7/2026

Warm up

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

Workout of The Day

5 rounds each for max load

Every 5 minutes

• 5 bench presses

• 5 pendlay rows https://youtu.be/O9v7sb3JAPk?si=zYyhJkPMep4A4HJR

• 3 single leg box jumps for max height

  *Combine your bench press and pendlay row weights for each round

• At Home/Travel Option: Bench press: Use any object and complete floor presses or negative push ups with long pauses at the bottom to make 5 reps hard. Pendlay row: Use any object with weight and complete negative and pauses if light. Single leg box jump: Use any object to jump on or perform single leg tuck jumps.

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

Bench press: Maintain good form while maximizing load. Pendlay Row: Keep back flat and minimize upper body movement. Single leg box jumps: Use any challenging height you can successfully complete.

Accessory Work

• 2x50 single let leg lifts over DB https://youtube.com/shorts/BVB2dIf5T2E?si=DH4iZAVrMSYlt8Wd

Cool down

• 1-3 minutes: Scorpion 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”

- Colossians 3:23