La Mesa Workout Blog

LEVEL ONE
5 Sets
20 Back Rack Step Ups 10/10 *AHAP 16″/12″
5 Broad Jumps 6’/5′
10/5 Bar Dips
10 Single Arm DB Rows each arm *AHAP
12 GHD Hip Extensions
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Deadlift – Build to Heavy Single
*Does not have to be Max lift.
+
Push Press 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
5 Rounds
350m Row
20 Med Ball Cleans 20#/14#
10 Squat Thrusts
20 Push Ball
Post time.