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.)
+
3 sets:
10:00 of [800m run + max rounds in remaining time of 5 pull-ups + 10 push-ups + 15 air squats]
5:00 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
+
easy walk cool-down
notes: same total work time as last week w/a drop in run volume & increase in pull/push/squat volume for most… if you have a vest and plan to wear it for Murph, use it today