La Mesa Workout Blog

LEVEL ONE
EMOM for 15 minutes
1st minute: 8 KB Front Squats *AHAP
2nd minute: 15 Hollow Rock F+B=1
3rd minute: :20 L – Sit
+
5 Sets
15/12 Calories on Assault Bike
14 Alternating DB Snatches 50#/35#
5 Burpees
– 1 minute rest =
Post load and time minus 4 minutes.

LEVEL TWO
Bench Press 5,5,5,5,5 *AHAP
+
One Arm DB Rows 8,8,8,8,8 each arm *AHAP
Post loads.

OLD SCHOOL
8 Rounds
250m Row
200m Run
+
3 Rounds
50m Farmer’s Walk 2@53#/35#
15 KB Deadlifts
50m Farmer’s Walk
15 Russian KB Swings
Post time.