Mile + Burpees

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 (We'll be doing this everyday for the month of July?)

Mobility

Work shoulders, pecs, and upper back.

Strength

5/3/1 Week 1 Shoulder Press

WOD

3 rounds

1 mile run

30 Burpees

Endurance

If you want more, go for 5 rounds instead of 3. And hydrate!