Glute some more! Date Published: February 13th, 2017 Pause Front Squat (3sec) 3-3-3-3-3-3 3 Bar Muscle-ups Every 30 secs for 5 mins. 3 rounds for time of: 20 Row Calories 20 Reverse Lunges, 53 lbs Farmers Walk (Kettlebell) 400 m This is an all out effort for time.