Thursday 181101 HAPPY BIRTHDAY, COACH JOSH!!! Strength: Pause Front Squat 7 x 2 @ 70-75% 1RM -3 sec. pause at bottom Met Con: 3 RFT- 12 Deadlifts, 265/185 lbs. 21 kcal Assault Bike Buyout: 40 Single-Arm OH Lunges, 50/35 lbs.