5/3/1 New cycle

We're back! If you've been on track with 5/3/1, we're going to start a new cycle today. If you haven't been doing it, now's a great time to start. If everything is going well, you can bump up the maxes you use for calculating (5# for upper body and 10# for lower body). If you're not hitting your "+" numbers, then you can go with your current numbers. 

Warmup

It's warm out, but don't let that fool you into shortening your warmup. 

400m row (or run) 

3 rounds of Cindy (take your time & use good form)

20 back ext.

20 kettlebell swings (very light)

50 sit ups (How about 50 sit ups a day for the month of July?)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 1 Deadlift

WOD

For time:

4 rounds for time of:

50-calorie row

40 GHD sit-ups (Use the "bench" method or the "bosu ball" method)

30 pull-ups

Endurance

Run 20-30 minutes.... then play some pickup soccer! Or if you're endurance isn't there yet, pick 1 or the other. Stay hydrated!