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.)
300 air squats
easy walk cool-down
notes: partition the non-run portions as desired… perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)… you have the option to get this done today, tomorrow, or Monday (we’ll have limited availability in-house to do this if you’ll be returning equipment that day) – if you choose to do this tomorrow or Monday, use today for active recovery outdoors, hike/yoga/walk/mobility/etc.