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A50

Bodybuild:

3 Rounds:

1 Minute:
Renegade Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute:
Gorilla Rows (30 Seconds R/L)
30 Seconds: Rest

1 Minute:
Single Arm Upright Row (30 Seconds R/L)
30 Seconds: Rest

… then …

8x Top to Top Tabata Curls

… then …

8x Top to Top. Tabata Strict Press

AStrong:

1. Bench Press: Sets of 3
2. OH Lunges: Sets of 20 (10 R, 10 L)
3. Reverse Flies: Sets of 10-12