Level One
21 – 18 – 15 – 12 – 9 -6
Calorie Row
DB Hang Power Snatch 35#/25#
Sit Ups
DB Goblet Squat
Lateral DB Jumps R+L=1
*200m Run after every round.
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Level Two
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
10 Thrusters 95#/65#
15 GHD Sit Ups
25 ft. Handstand Walk
50 Double Unders
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Old School
5 Rounds
25 Calorie Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
15 Push Ball
20 Walking Lunges
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La Mesa Workout Blog 
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