La Mesa Workout Blog

LEVEL ONE
EMOM for 15 minute
1st minute: 3 Front Squats *AHAP
2nd minute: 1 Turkish Get Up *AHAP
3rd minute: :45 Ring Plank Holds
+
5 Rounds
12/10 Calories on Assault Bike
5 Hang Power Clean and Jerks 95#/65#
3 Burpees
Post loads and time.

LEVEL TWO
Bench Press 5 X 5
*All sets at 85% 1RM
+
Weighted Pull Ups 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
800m Run
+
100 Overhead Walking Lunges 35#/25#
200 Double Unders
* Partition these two as desired.
+
600m Run
+
50 Calorie Row
50 Burpees
*Partition these two as desired.
+
400m Run
Post time.