La Mesa Workout Blog

LEVEL ONE
5 Sets
2 Reps of Barbell Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat *AHAP
Max Push Ups for 1:00
10 GHD Sit Ups
5 Strict Pull Ups
6 Hurdle Jumps
4 50m Sprints
Post load and highest number of Push Ups.

LEVEL TWO
Back Rack Reverse Lunge Steps *AHAP
10,10,10,10,10
+
Weighted Bar Dips
5,5,5,5,5 *AHAP
Post loads.

OLD SCHOOL
3 Rounds
800m Run
25 Wall Ball 20#/14#
10 Burpees
20 Step Ups 20″
Post time.