Warm up
Thorough stretch and then 2x through:
10 Push-ups
10 Pull-ups
10 Air Squats
10 Shoulder Press (bar)
10 Over Head Squats (bar)
25 Sit-ups
25 Back Extensions
Strength
5/3/1 Week 1
Shoulder Press
Endurance
800m repeats with 2min recovery
Hold repeats to within 5-8 seconds
Minimum 3
Conditioning
8min AMRAP
3 Muscle Ups (or modification, or 9 pull ups and 9 dips)
6 Handstand PU
9 Squat Clean (115/80)
Time to get back into a workout schedule. If you haven't yet, it's July. What are you waiting for?
I have been busy. Doing my thing but waiting for you Mr. Vacation.
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