Wednesday 2/11/2026

Warm up

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

The Daily Test

For Time

• 21 deadlifts (225/155Ibs)

• 42 alternating DB forward lunges (single DB 50/35Ibs)

• 15 deadlifts (225/155Ibs)

• 30 alternating DB forward lunges (single DB 50/35Ibs)

• 9 deadlifts (225/155Ibs)

• 18 alternating DB forward lunges (single DB 50/35Ibs)

  Rx under 16/over 50: Deadlift: 155/110Ibs, Lunges: 35/25Ibs

  At Home/Travel Option: Deadlift: Find any moderate/heavy object or two and perform a deadlifts. Lunges: As written

Standards/Scaling

Deadlift: Start by gripping the bar, stand to full hip and knee extension and finish with weights on ground. Scale: Reduce load. Alternating DB forward lunges: Start standing, tap knee to ground, tap open up to full extension then switch legs.

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

• 1x50 deficit calf raise (off plate)

Cool down

• 1-3 minute: 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”