Treeni 2
Warm Up
2 rounds
1min/20s/10s easy&mod&fast cardio
3 inch worm with push up
6 scapula pull ups (2s hold)
10 v-ups
5 burpee pull ups
10 band pulls + 10 band pass throughs
10+10 single arm floor press

Strenght
1-3 rm bench press (20mins)
1-3 rm weighted chin up (15 mins)

Accessory Work
2-3 rounds
8 strict ring dips with pause
24 alt hand bicep curls with dumbbells
24 alt leg v.ups
rest as needed