Monday 5/3

WOD
Warmup
200 Jump rope (or 2 min)
50 sit ups
40 back ext.
50 bent over twists (with a stick behind your head)
50 side to side bends (with a stick overhead in snatch grip)
10 Push ups 
10 Squats
10 Box jumps

Conditioning

3 Rounds For Time Of:
25 - Dumbbell Swings
25 - Burpees

For burpees, make sure your chest hits the ground and the bottom and make sure you jump with hand up at the top. Other than that, it doesn't need to be pretty. 

Strength

5/3/1/ Week 4

Back Squat

If you're not on a 5/3/1 schedule, but you want to focus on strength, you can work on back squat. Work up to a 1 rep max (1rm) and record it. Sart with a few reps at light weights for form practice and warmup. Then increase the weight until you hit your max.

After the warmup it should go something like this: 3-3-2-2-1-1-1 Somewhere in the singles is where you should hit that 1rm.

Endurance
Monday or Tuesday 

4 minute intervals: Run 4 min fast, then rest for 3 minutes. 

Resting can be anything from total rest, to light running depending on your needs. 

Pay attention to how far you go in 4 minutes. Do as many intervals as you can until you are no longer  able to cover the same distance. (minimum of 3 intervals)

Last thought
If you took the weekend off to get settled and start your summer, then start your workouts today. What's your excuse?