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.)
+
AMRAP in 30:00:
10 pull-ups
20 push-ups
30 air squats
*run 400m @ 0/5/10/15/20/25 on the clock
+
easy walk cool-down
notes: same total work time & run volume as last week, just no rest… if you have a vest and plan to wear it for Murph, use it today