• July 19, 2026
  by Matt Pedri
  
  

  Workout of the Day

  AMRAP in 20 minutes
  400m run
  20 push press
  200m run
  40 back squats
  
  Your barbell should be on the lighter side today. You’ll want to be able to do big sets of push press, big sets of back squats and also easily and safely get the bar from the ground and to your back for your back squats. We won’t be using racks for these squats so practice the transition from the front rack to the back rack with your bar before the workout starts so that you are comfortable with it.
  
  standard: 75/55 lb.
  rx: 95/65 lb.
  sport: 115/85 lb.

  STRENGTH

  4-5 rounds not for time
  All movements AHAP w/2 KB’s or DB’s
  4 step ups L
  4 step ups R
  8 WALKING lunge steps
  4 step ups L
  4 step ups R
  Rest while partner(s) work or 2+ minutes between rounds
  
  3-4 rounds not for time
  20 alternating DB hammer curls (AHAP)
  max set empty barbell curls
  Rest while partner(s) work or 2+ minutes between rounds

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