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 20:00:
5 pull-ups
10 push-ups
15 air squats
+
For time:
1600m run
+
easy walk cool-down
notes: wear a vest if you have one, sub any upper pulling movement for the pull-ups… run begins immediately at the conclusion of the 20:00 AMRAP