La Mesa Workout Blog

LEVEL ONE
E3M for 36 minutes
1st 3 minutes:
200m Run + 8 Hang Squat Cleans 95#/65# + 5 Burpees
2nd 3 minutes:
250m Row + 50 Double Unders + 10 Pull Ups
3rd 3 minutes:
10 Alternating Front Rack Lunge Steps + 15 Floor Press + 10 Hollow Rock F+B=1
Post Rx or cycles completed.

LEVEL TWO
3 Rounds
200m Farmer’s Walk 2 @70#/53#
1 Rope Climb 20′
400m Run
20 Alternating Pistols
20 Hand Release Push Ups
50 Double Unders
Post time.

WEIGHT VEST WEDNESDAY
20#/14#
1 Mile Run
+
10/7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.