Treeni 2
Warm Up
2 min row or ski
2 min air bike or run
then 2 rounds
25 plate hops
15 gtoh
5 inch worm with push up

Hamstring/Pec/Tricep Streching shorty 5 mins

Strenght
Deadlifts 3x3 reps @60-70%
rest 2.2-5 min bwn sets.

Bench press 3x3 reps @60-70%
perform 3-5 strict c2b/chin ups, sharp right after BP
rest 2.2-5 min bwn sets.

strong form on deadlifts and control lowering part also, keep focusing
on good position on bench and right line to press.

Metcon
emom 12 or 16
min 1 - 10/8 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski/air bike x 9/7 calories
min 4 - double unders x 40 seconds