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.)
+
30:00 @ 75-85% effort:
1 mile run
10 rounds of [5 pull-ups + 10 push-ups + 15 air squats]
*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: bump in time domain of actual work, bump in run volume for most, and no built-in rest this week… that said, this is not a AMRAP – 75-85% effort implies a pace that is sustainable for a longer period of time than the 30:00 of work, you should be able to walk away from this in relative comfort… final note – if you have a vest and plan to wear it for Murph, this sub-max effort session is a great time to begin using it (if you haven’t already)