La Mesa Workout Blog

LEVEL ONE
5 Rounds
350m Row
5 Burpee Box Jumps 20″
20 Russian KB Swings 53#/35#
15 Goblet Squats
Post time.

LEVEL TWO
EMOM for 12 minutes
Odd Minutes: 3 Bar Muscle Ups
Even Minutes: 5 Push Press 135#/95#
+
3 Rounds
20 GHD Sit Ups
20 Toes to Bar
Post Rx or cycles completed and time.

WEIGHT VEST
20#/14#
800m Run
50 Step Ups 20″
5 Burpees
600m Run
50 Squats
10 Burpees
400m Run
50 Plate Clean and Press 35#/25#
15 Burpees
200m Run
50 Walking Lunges
20 Burpees
Post time.