La Mesa Workout Blog

LEVEL ONE
E4M for 36 minutes
1st 4 minutes:
200m Farmer’s Walk 2@53#/35# + 10 Pull Ups
2nd 4 minutes:
2 Rounds
15 Deadlifts 135#/95#
15 Push Ups
15 Squats
3rd 4 minutes:
750m Row
Post Rx or cycles completed.

LEVEL TWO
Bench Press – Build to Heavy Single
+
Single Arm DB Row 8,8,8,8,8 each arm *AHAP
Post loads.

OLD SCHOOL
5 Rounds
100 Single Unders
12 DB Deadlifts 35#/25#
10 DB Hang Power Cleans
8 DB Front Squats
6 DB Push Press
200m Run
Post time.