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.)
+
Every 7:00 for 5 sets:
3:00 of [5 pull-ups + 10 push-ups + 15 air squats]
400m run
+
*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
+
10:00-20:00 easy walk cool-down
notes: another increase in the time domain (up to 35:00 from start to finish), slightly less running than last week but will now have more time to accumulate the gymnastics portion… structure is fairly simple, in each of the intervals you will spend the first 3:00 accumulating rounds of 5/10/15, begin a 400m run right @ 3:00, rest until the clock hits 7:00, and then begin another 3:00 of pull/push/squat… enjoy!