19/02 – Brandon Lake

MONDAY

• WARM-UP
• 8:00 AMRAP:
• :45 sec Row
  • 3 Inch Worms
  • 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up)
  • 5 Bench Press (empty bar then build across sets)

STRENGTH
10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *

WORKOUT PREP
2 sets:
100m Row (build in pace)
1 Bar Muscle up

“Brandon Lake”

FIRE
5 sets of 2:00 AMRAP:
300/250m Row
Max Bar Muscle Ups (Or Burpee Pull Ups)
-rest 2:00 between sets-

WATER
C2B

EARTH
250/200m
Jumping Pullups