LEVEL ONE
5 Sets
12 DB Walking Lunges *AHAP
10 GHD Hip Extensions
10 Banded Skater Plyos each direction
12 Med Ball Dynamic Chest Tosses 20#/14#
5 Strict Pull Ups
6 Agility Ladder reps
Post load.
LEVEL TWO
Clean and Jerk *AHAP
+
Weighted Bar Dip 5,5,5,5,5 *AHAP
Post loads.
OLD SCHOOL
10 Rounds
250m Row
Odd Rounds: 12 Deck Squats 25#/15# + 5 Burpees
Even Rounds: 15 Wall Ball 20#/14#
Post time.
La Mesa Workout Blog 
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