Split Jerk 1-1-1-1-1-1-1

65-75-85-95-105-110-115

1x clean

warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
chest (pushups)
squats
shoulders / back
lunges alternating

cool down 400
stretch

Kim's Treadmill 650 calorie burner

Hill workout (20 min)
Bike (20 min) - was more of recovery

Tummy Tuck Abs

21-15-9

Deadlifts (185#)
Boxjumps (25")
Ring Dips

Pre-WOD: 5X5 Floor Press (50, 55, 65, 75, 85)

15 Minute AMRAP:
--5 HSPU ( 1st 5 rounds did actual hspu but only going down about 2", last 3 rounds did pike on box)
-10 DB Weighted Lunge ( 45/35) Interchanged between #25 and #15
--5 Pull Up (assisted 1 band)

8 rounds

Nice and slow pace

20lb/vest

400m run
5 pull ups
15 HR push ups
30 air squats
400m run
5 pull ups
15 HR push ups
30 air squats
400m run

AMRAP 2 Minutes:
Burpees (30 completed)

1 Minute rest

AMRAP 6 Minute (5 rounds completed)
10 KB Swings 70#
20 Air Squats

1 Minute rest

AMRAP 2 Minutes:
Burpees (26 Completed)

95x5
135x5
145x5
165x3

Every 40 seconds for 5 minutes (8 total rounds):
5 Back Squat @ 275#