LEVEL ONE
3 Rounds
200m Run
20 Wall Ball 20#/14#
50 ft. Sled Push 205#/155#
25 ft. Burpee Broad Jumps
+
3 Rounds
200m Run
250m Row
25 ft. Sandbag Walking Lunges 70#/50#
200m Ski Erg
Post time.
LEVEL TWO
AMCAP in 10 minutes
Calories on Assault Bike
+
5 Rounds
20 Russian KB Swings 70#/53#
15 Goblet Squats
10 GHD Sit Ups
Post Calories and time.
OLD SCHOOL
800m Run X 2
2 minute rest between efforts
600m Run X 3
2 minute rest between efforts
400m Run X 4
1 minute rest between efforts
Post time minus 13 minutes.
La Mesa Workout Blog 
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