Today’s Workout:

Three or Four sets of:
Front-Racked (Using a bar or dowel) Alternating Reverse Lunges x 8-10 reps each leg (Mind your neighbor!)
Rest 90 seconds
Supinated-Grip Pull-Ups (Palms facing you) x Max reps
Rest 90 seconds

Fitness

Seven rounds for time of:
15 to 75 pound Front squat, 7 reps
7 Assisted Pull-ups

Performance

Seven rounds for time of:
125/85 pound Front squat, 7 reps
7  pull-ups

or

Five rounds for time of:
165/125 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Prescribed

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups