Here is the picture from PEACH ARCH paper the

morning of our run….

we are missing a few peeps, but we got most of us!

Warm up

• release shoulders, hips and pecs
• 10ps rotary pull, band high, knee outside 
• 10 ps towel drags (Hamstring)
• 10 MB core rotation to partner 

warm up the clean

Strength

5 rds Bench press tempo 5/0/5 renegade rows without moving hips  METCON 100m Lunge, Then: 21-15-9 Power Cleans (135/95) burpee Pull Ups Then, 800m run