Level One
21 – 18 – 15 – 12 – 9 – 6 – 3
Calorie Row
X2 Double Unders
Plate Clean and Press 35#/25#
Back Squat 95#/65#
Floor Press
Post time.
Level Two
AMRAP in 8 minutes
10 DB Thrusters 50#.35#
10 DB Deadlifts
10 DB Alternating Low Carry Lunges Steps
10 Pull Ups
– Rest 3 minutes –
AMRAP in 8 minutes
25 Calories on Assault Bike
50 Double Unders
– Rest 3 minutes
AMRAP in 8 minutes
15 GHD Sit Ups
10 Squat Thrusts
10 Toes to Bar
Post rep total for each.
Weight Vest 20#/14#
7 Rounds
20 Step Ups 20″/16″
18 Mt. Climbers
14 Push Ball 20#/14#
12 Squats
8 Push Ups
6 Pull Ups
Post time.
La Mesa Workout Blog 
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