La Mesa Workout Blog

LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: 10 GHD Hip Extensions
+
5 Rounds
200m Run
30 Double Unders
5 Burpees
Post load and time.

LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
3 Rounds
30 Zues Rope Double Unders
25 Barbell Bicep Curls 45#/35#
Post load and time.

OLD SCHOOL
5 Rounds
350m Row
30 Sit Ups
20 Lateral Box Hops 12″ R+L=1
10 Split Squat Jumps R+L=1
20 Russian KB Swings 53#/35#
Post time.