La Mesa Workout Blog

LEVEL ONE
5 Sets
3 Reps of Barbell Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk *AHAP
10 GHD Sit Ups
10 DB One Arm Rows *AHAP ea.arm
10/6 Plyo Push Ups 4″
6 Reps on Agility Ladder
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Clean and Jerk *AHAP
+
Single Led RDL 8,8,8,8,8 each leg *AHAP
Post loads.

OLD SCHOOL
5 Rounds
400m Run
20 Wall Ball 20#/14#
10 Box Jumps 20″
30 Double Unders
5 Burpees
Post time.