La Mesa Workout Blog

LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
200m Run
12 Clean and Jerks 95#/65#
2nd 3 minutes:
14 Alternating Front Rack Lunges Steps
30 Double Unders
3rd 3 minutes:
500m Row
Post Rx or cycles completed.

LEVEL TWO
7 Sets
:20 Seconds @ 450+ Watts on Assault Bike
1:30 Rest between efforts.
+
“Bear Complex”
5 Rounds
*Not for time.
7 Unbroken Reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Post Rx or cycles completed and start weight and finish weight of BC.

WEIGHT VEST WEDNESDAY 20#/14#
2 Rounds
800m Run
80 Squats
50 Push Ups
25 Pull Ups
Post time.