PC Peak

Warm up 5 Minutes:

Spinal Flow

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists


Then complete one of the following options-

Option 1 > 3 Months:

Complete rounds for 30 Minutes

200 m Run/Row/1 Minute of plate switches

5 Pullups

5 Power Cleans 65/95

Each round complete a 200 m Run/Row and add 2 Pullups and 2 Power Cleans


Option 2 < 3 Months:

Complete rounds for 20 Minutes

200 m Run/Row/1 Minute of plate switches

5 Pullups

5 Power Cleans 45/75

Each round complete a 200 m Run/Row and add 2 Pullups and 2 Power Cleans


Option 3 < 1 Month:

Complete rounds for 15 Minutes

100 m Run/Row/30 seconds of plate switches

3 Jumping Pullups

3 Power Cleans 25/45

Each round complete a 100 m Run/Row and add 1 Pullup and 1 Power Clean


Cool Down:

2-3 Yoga Worms

Lower Back and Piriformis Stretches

QL Stretch


Post the number of rounds to comments



Hunter and Virginia, 2 of our 4:15-ers getting it done even while traveling!

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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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