1. Shoulder Capsule Mobility
2. Couch Stretch

We are on the second week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength a): Wendler Week 2:

Bench Press
(% based on 90% of 1 rm)
x3 @70%
x3 @ 80%
x3+ @ 90%

Strength b)

One arm Bent over Row (with DB and knee on a bench)
4 x 15

4 x 30 sec HS hold between sets

WOD: 10 min AMRAP

Partner Offense/ Defense
Off: Hipster Mt. Climbers for reps
Def: 10 Cal Row

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