Week 1 Back Squat*

Warmup

Do the warmup when you do strength. 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 (I'll change the warmup soon, but I'll leave the sit ups)

Mobility

Work upper back and then hips.

Strength

5/3/1 Wk 1 Back Squat*

WOD

Off

Endurance

Go for a hike, swim, or play some pick-up soccer.* 

*If you're planning on running in a race tomorrow, make sure you're hydrated and fueled. If you're running for fun or for training, stick with today's plan. If you're going to set a good time or hoping to set a personal record of some kind, skip today. Just run a mile or so, and then do a couple of quick strides (50-200m) to get your legs turning over and feeling fast. Then get back to hydrating. You can catch up with your week 1 back squat this weekend. Or you could do week 1 Bench press today (that shouldn't hurt you for the race). 

FYI, Tomorrow's post will have week 1 bench press and a time trial run. So, you can run on your own, or run in a local race. Andover's 5k starts at 9 at the park. I'll also have an idea for a WOD that might work well with a race. I've done it before and it worked. I'll leave it at that for now. If you're planning on it, just be ready to extend your 5k a bit and then do some bonus work at the end.