Front Rack It

 photo 1363644440_zps5d3d6cdb.jpgNancy and Karen hold their front-rack positions lunging across the gym. Great article from top American Weightlifter Donny Shankle Workout:

Front Rack Lunge - work up to heavy set of 10 Ring Dip 3 x ME

4 minute AMRAP: 500m Row buy in - Push Ups 1 minute Rest 4 minute AMRAP: 30 KBS (35/53#) - Calorie Row 1 minute Rest 4 minute AMRAP: 30 Push Ups - KBS * Score total push ups, calories and KBS in their respective rounds