La Mesa Workout Blog

LEVEL ONE
600m Run (3 Laps)
200 ft. Sled Push 225#/180#
400m Ski Erg
600m Run
400m Farmer’s Walk 2 @53#/35#
100 ft. Burpee Broad Jump
600m Run
50 Wall Ball 20#/14#
500m Row
Post time.

LEVEL TWO
AMRAP in 8 minutes
Max Calories on Assault Bike
– Rest 3 minutes –
AMRAP in 8 minutes
3 Bar Muscle Ups
15 Russian KB Swings 70#/53#
10 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 8 minutes
600m Run (Buy In)
30 Double Unders
5 Burpees
Post rep total for each.

OLD SCHOOL
3 Mile Run
Or
5000m Row
Post time.