Metcon:
For time
35 Front Squats 95/65lbs
30 Front Rack Lunges (in place) 95/65lbs
25 Overhead Squats 95/65lbs
20 Overhead Lunges (in place) 95/65lbs
-Run 600m AFTER each bar movement
-Then do 50 GHD Cash Out
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Pauly VanderKelen
3x12 Wide-Grip Lat Pulldown @ 125#
3x12 Close-Grip Row @ 125# / 3x12 Shrugs @ 285# alternating with 4x17 Lying Leg Circles with 5# on each Tri-Flexor / 3x9 Overhead Tricep Extension with a 135# barbell alternating with 3x12 Arm Curl with a 95# Barbell / 3x13 Rope Tricep Pushdown @ 60# alternating with 3x13 Hammer Curl with 30# dumbbells.
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