Level One
1 Mile Run
50 Double Unders
25 Russian KB Swings 53#/35#
40 GHD Sit Ups
20 Pull Ups
30 Goblet Squats
15 Push Ups
20 Toes to Bar
10 Burpees
1 Mile Run
Post time.
Level Two
E3M for 36 minutes
1st 3 minutes:
25 Calories on Assault Bike
2nd 3 minutes:
5 Bar Muscle Ups
7 Burpees Box Jump Overs 24″/20″
3rd 3 minutes:
200m Run
2 Rope Climbs 15′
Post Rx or cycles completed.
Weight Vest
20#/14#
800m Run
+
21 – 15 – 9
Back Squats 95#/65#
Push Jerks
Pull Ups
+
800m Run
+
5/3 Rounds
15 Squats
10 Push Ups
5 Burpees
Post time.
La Mesa Workout Blog 
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