La Mesa Workout Blog

LEVEL ONE
5 Sets
4 Front Squats *AHAP
3 Push Press *AHAP
10 GHD Sit Ups
8/5 Bar Dips
5 Strict Pull Ups
10 Single Leg Plate Hops each leg 3″
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Squat Clean *AHAP
+
8 Weighted GHD Hip Extensions *AHAP
Post loads.

OLD SCHOOL
10 Rounds
250m Row
Odd Rounds: 20 Thrusters 45#/35#
Even Rounds: 30 Sit Ups + 10 Burpees
Post time.