Congratulations to Luisa who ran the Rock and Roll Half Marathon. Tim R., also, ran the Half Marathon. Great work you two. Way to show your hard earned fitness.
LEVEL ONE
5 Sets
5 Tempo Back Squats *AHAP 3305
10 GHD Sit Ups
10/6 Weighted Push Ups *AHAP
1 Rope Climb 15′
20 Lateral Monster Walks each direction
2 50m Sprints
Post loads.
LEVEL TWO
Zercher Squats 5,5,5,5,5 *AHAP
+
5 Sets
1 Push Jerk + 1 Split Jerk *AHAP
Post loads.
OLD SCHOOL
21 – 18 – 15 – 12 – 9 -6
Calorie Row
Plate Clean and Press 35#/25#
Lateral Box Hops R+L=1 12″
DB Goblet Squats 35#/25#
*200m Run after every round.
Post time.
La Mesa Workout Blog 
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