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