La Mesa Workout Blog

HAPPY BIRTHDAY, JAKE!

LEVEL ONE
5 Sets
5 Front Squats *AHAP
5 BB Bench Press *AHAP
8/4 Strict Pull Ups
1:00 Ring Plank Hold
10 GHD Hip Extensions
15 Calories on Assault Bike
Post loads.

LEVEL TWO
Seated Good Mornings 5,5,5,5,5 *AHAP
+
Seated Shoulder Press 5,5,5,5,5 *AHAP
Post loads.

OLD SCHOOL
8 Rounds
250m Row
200m Run
+
20 – 15 – 10
Burpeees
Squats
Post time.