La Mesa Workout Blog

LEVEL ONE
2 Rounds
200m Run
100 ft. Sled Push 175#/135#
50 ft. Burpee Broad Jump
200m Run
500m Row
100 ft. Sandbag Walking Lunges 70#/50#
200m Run
200m Ski Erg
30 Wall Ball 20#/14#
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LEVEL TWO
1 Mile Run
+
25 Burpees Pull Ups
25 Shoulder to Overhead 115#/75#
25 Toes to Bar
25 GHD Sit Ups
25 Front Squats
+
1 Mile Run
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OLD SCHOOL
100 Sit Ups
80 Squats
60 Plate Clean and Press 35#/25#
40 Russian KB Swings 53#/35#
20 4 – Count Flutter Kicks
40 Russian KB Swings
60 Plate Clean and Press
80 Squats
100 Sit Ups
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