Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
Overhead Walking Lunges 35#/25#
X2 Sit Ups
X2 Double Unders
* 200m Run after every round.
Post time.
Level Two
AMRAP in 8 minutes
5 Power Snatches 115#/85#
30 Double Unders
5 Bar Muscle Ups
10 Split Squat Jumps R+L=1
– Rest 3 minutes –
AMRAP in 8 minutes
200m Run
15 GHD Sit Ups
5 Burpee Broad Jumps 6′
– Rest 3 minutes –
AMRAP in 8 minutes
15 Calories on Assault Bike
10 Back Squats
5 Push Jerks
Post rep total for each.
Weight Vest 20#/14#
3 Rounds
800m Run
4 50 ft. Bear Crawl w/3 Burpees
10 Pull Ups
50 Squats
Post time.
La Mesa Workout Blog 
Leave a comment