La Mesa Workout Blog

Happy Birthday, Rob!

LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Deadlifts *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: :20 L- Sit
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
3 Burpees Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.

LEVEL TWO
Bench Press – Build to Heavy Single
+
T-Bar Row (Use Landmine) 8,8,8,8,8 *AHAP
Post loads.

OLD SCHOOL
5 Rounds
350m Row
30 Squats
30 Sit Ups
30 Russian KB Swings 53#/35#
Post time.