This is a simple but effective endurance piece focused on pacing and consistency. The 1-mile run should be controlled as we go into Murph. This is not a sprint, so you can transition into the bodyweight work without being overly fatigued. The 10 rounds of push-ups and air squats should be treated as repeatable sets. Break push-ups early if needed to maintain good form and avoid failure. Air squats should be smooth with consistent depth and steady breathing. The goal is continuous movement and even pacing from start to finish, not going out too fast and slowing down later.
WORKOUT:
1 mile Run
Them…
10 Rounds:
10 Push-Ups
20 Air Squats
RECOVERY:
Figure-4 Stretch (lying or seated)
Child’s Pose w/ Side Reach