Today is the last day I, Ben, will be around until next Wednesday when we get back from Miami. If you need something let me know. Otherwise see you in a week.
It’s on you guys to make sure your at the gym at least three days a week. Schedule it ahead of time and remember the sacrifice will be worth it.
1 mile run+2 mile assault bike+1 mile run(this may be better with a partner)
A)btk hang power clean+btk hang squat clean
1-1-1-1-1-1-1-1-1(just find a 1 rm. no starfishing)
B) 3 rope climbs+30 box jumps+30 kbs 53/35+100 dubs then 2-20-20-100, 1-10-10-100
C) class. This is actually the metcon with the highest priority. If you are in a crunch for time do warm up, A, and C.