LEVEL ONE
3 Rounds
Max reps in 1 minute at each exercise.
1 minute rest after each round.
Hang Power Snatch 75#.55#
Back Squat
Sit Ups
Double Unders
Burpees
Alternating Front Rack Lunge Steps
– Rest 1 minute –
Post rep total.
Extra Credit: 1 Mile Run
LEVEL TWO
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Wall Ball 20#/14#
GHD Sit Ups
X2 Double Unders
* 200m Run after every round.
Post time.
WEIGHT VEST
20#/14#
400m Run
50 Squats
30 Push Ups
400m Run
50 Step Ups 20″
30 Plate Clean and Press 35#/25#
400m Run
50 Push Ball 20#/14#
30 Walking Lunges
400m Run
Post time.
La Mesa Workout Blog 
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