La Mesa Workout Blog

Level One
5 Sets
12 DB Walking Lunges *AHAP
10/6 Ring or Bar Dips
10 GHD Sit Ups
6 Strict Pull Ups
8 Hurdle Jumps
20 Calories on Assault Bike
Post load.

Snatch
*AHAP
+
Weighted Pull Ups
3,3,3,3,3 *AHAP
Post loads.

Old School
800m Run
30 Alternating Front Rack Lunge Steps 95#/65#
20 Push Jerks
10 Burpees
800m Run
30 Front Squats
20 Pull Ups
10 Box Jumps 24″/20″
800m Run
30 Floor Press
20 Toe to Bar
10 Burpees
Post time.