Monday 5/10

WOD

Warmup
200' Karaoke 
50 bent over twists (with a stick)
50 side to side bends (with a stick)
40 Sit ups
20 push ups
20 Back ext. 
3x through the following:
3 candle sticks
10 air squats
10 sec handstand holds
100 single unders

Strength

5/3/1/ Week 1

Back Squat

This is a good time to start your strength plan. If you're on 5/3/1 you could do either 3 or 4 days a week. 4 days would be: Mon, Tues, Thurs, Fri. 3 days would be: Mon, Wed, Fri.

Conditioning

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift (75% 1RM)

Handstand Push Ups

So, 10 reps of deadlift, 10 reps of HS push ups, then 9 reps deadlift and 9 HS push ups, etc... 

Endurance
Monday or Tuesday 

17 minutes out, faster back. This is an "out and back" run. Head out in 1 direction or along a route for 17 minutes. Wherever you are at 17 minutes, turn around and get back to the start in less than 17 minutes. 

This kind of workout is great for learning pacing. 

Last thought
If anyone is interested in working out together tomorrow (Tuesday), we could plan on 4:00 at the gym. I have another benchmark workout planned.