Level One
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
X2 Double Unders
X2 Sit Ups
Squats
* 200m Run after every round.
Post time.
Level Two
3 Rounds
50 Double Unders
5 Wall Walks
10 Alternating Pistols
5 Bar Muscle Ups
– Rest 2 minutes –
3 Rounds
200m Run
5 Deadlifts 225#/155#
20 Push Ups
– Rest 2 minutes –
20 Front Squats 135#/95#
20 Pull Ups
Post time minus 4 minutes.
Old School
1500m Row
+
21 – 15 – 9
Hang Power Snatches 75#/55#
Overhead Squats
GHD Sit Ups
+
1000m Row
+
21 – 15 – 9
Front Rack Lunge Steps
Push Jerks
+
500m Row
Post time.
La Mesa Workout Blog 
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