5/3/1 Setup

Do your baseline testing today (or finish it) if you didn't get it all done yesterday. That's your top priority (including Jackie). If you're done you can do today's workout. 

Warmup

400m row or run

15 back ext.

15 sit ups

15 Pass throughs

2 rounds of Cindy 

Mobility

Take 5 minutes  and work on 1 body part. Yes, 5 minutes on 1 thing. Use a good roller or a lax ball (depending on the part). 

Strength

Use your baseline 1rm for your lifts and figure out your 5/3/1 program. This is my favorite calculator: 5/3/1 Calculator

Don't change any of the settings unless you've been doing it for at least 6 months. Just set the "boring buy big options" to about 50%.

Today can be week 1 Shoulder Press.

Endurance

"Recovery run"

Run an easy 2-3 miles. 

That's enough for today. If you need to do more, get out and enjoy the day! We'll have a WOD tomorrow!