3 Sets
Monday, July 20th, 2026
Mixed Modal//Workout
Rx
3 Sets 6 (each leg) Barbell Reverse Lunges AMRAP 20 25/20 Cal Row 75 ft Sandbag (back rack) Walking Lunges (150/100) 5/4 Wall Facing HSPUs
Level 2
20/16 Cal Row 125/75 Kipping HSPUs
Level 1
16/12 Cal Row 100/50 Pike Box Push Ups
Goal: AMRAP 20: target steady rounds; pick row pace you can hold for 20 min and keep HSPU volume in manageable sets.
Stimulus: Unilateral strength then long mixed-modal stamina. Keep the AMRAP at a sustainable pace and avoid grip/shoulder blowups early.