La Mesa Workout Blog

Level One
EMOM for 15 minutes
1st minute: 3 Deadlifts *AHAP
2nd minute: 10 Banded Power Rotations (each direction)
3rd minute: 10 Alternating Pistols
+
5 Sets
15/12 Calories on Assault Bike
12 Mt. Climbers R+L=1
5 Burpees
– Rest 1 minute –
Post load and time minus 4 minutes.

Level Two
Squat Cleans off Pull Boxes *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.

Old School
5 Rounds
350m Row
15 Med Ball Cleans 20#/14#
20 Laces to Laces
10 Med Ball Squat Jumps
Post time.