2 sets as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
For time:
800m run
150 air squats
100 push-ups
50 pull-ups
800m run
+
easy walk cool-down
notes: complete in order today, same total work as our first week of prep but in reverse order, could feel easier or tougher this way… if you have a vest and plan to wear it for Murph, use it today, too