LEVEL ONE
4 Sets
14 DB Walking Lunges *AHAP
10 Toes to Bar
8 Bulgarian Split Squat Jumps ea. leg
1:00 Handstand Hold
500+ / 350+ Watts on Assault Bike for :20 X 4
+
3 Rounds
350m Row
30 Double Unders
200m Run
Post load and time.
LEVEL TWO
Bench Press 3,3,3,3,3 *AHAP
+
Single Arm DB Row 12,12,12,12,12 ea. arm *AHAP
Post loads.
OLD SCHOOL
800m Run X 2
2 minute rest between efforts.
600m Run X 3
1 minute rest between efforts
400m Run X 4
1 minute rest between efforts.
Post time minus 10 minutes.
La Mesa Workout Blog 
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