LEVEL ONE
EMOM for 15 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 10 GHD Hip Extensions
3rd minute: 15 Hollow Rock F+B=1
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
4 Squat Thrusts Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
Weighted Pull Up 1,1,1,1,1 *AHAP
Post loads.
OLD SCHOOL
3 Rounds
500m Row
12 Deadlifts 135#/95#
20 Walking Lunges
200m Run
25 Laces to Laces 20#/14#
20 Plate Floor Press 45#/35#
Post time.
La Mesa Workout Blog 
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