La Mesa Workout Blog

LEVEL ONE
E3M for 36 minutes
1st 3 minutes: 200m Run + 20 Wall Ball 20#/14#
2nd 3 minutes: 250m Row
3rd 3 minutes: 20 Double Unders + 20 Russian KB Swings 53#/35# + 5 Burpees
Post Rx or cycles completed.

LEVEL TWO
4 Rounds
20 Calories on Assault Bike
1 Rope Climb 15′
15 DB Front Squats 50#/35#
50 Double Unders
10 Burpees
Post time.

WEIGHT VEST WEDNESDAY 20#/14#
800m Run
75 Squats
600m Run
50 Push Ups
400m Run
25 Pull Ups
200m Run
12 Burpees
Post time.