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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