3 set 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.)
+
3 sets for reps:
8:00 of [.5 mile run + max in remaining time of 5 pull-ups + 10 push-ups + 15 air squats]
3:00 rest
+
*continue subbing any upper body rowing movement if no pull-up bar access, ideally something that’s roughly as challenging for you as pull-ups:
– Australian CTB pull-ups
– single- or double-DB/KB rows (5/side if doing single-arm)
– band face pulls
– any band row variations
+
10:00-20:00 easy walk cool-down
notes: another longer total time domain (30:00 from start to finish), though this week we’re bumping the running volume just a bit to 1.5 miles total… if last week’s 5/10/15 partitioning led to dramatic drop-off in one movement (push-ups for most), play with a different rep scheme while keeping the ratios the same 1:2:3 – so 4/8/12, 3/6/9, 2/4/6, even 1/2/3 is feasible today…