BRANDON LAKE
4 or 8 sets:
3:00 AMRAP
500/400m Row
Max Burpee Pull Ups (Or Bar Muscle Ups)
-rest 1:00 between sets-
-OR-
1 or 2 Rounds through the following:
AMRAP 3 Minutes
500/400m Row
Max Bar Muscle Ups
-rest 1 Minute-
AMRAP 3 Minutes
28/22 Calorie Echo Bike
Max Burpee Box Jump Over (24/20)
-rest 1 Minute-
AMRAP 3 Minutes
500/400m Row
Max Pistols
-rest 1 Minute-
AMRAP 3 Minutes
28/22 Calorie Echo Bike
Max Handstand Push Ups
-rest 1 Minute-
*No additional rest between rounds.
STRENGTH
Front Squats
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 60% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65% 1 RM Front Squat
5 Front Squats @ 65+% 1 RM Front Squat
*:20 Hold in a 4in quarter squat after last repetition on each set.
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