Treeni 1
Warm Up
2 rounds
2:00 cardio machine
3+3 Reverse lunge + trunk twist
3 dynamic squat strech
6 wall squats
6 scap pull ups
12 ring row
6 RDL + 6 normal deadlifts with barbell

Strenght
12-9-6-6-6 reps
Deadlifts, Building in weights
Perform 4-6 strict chin ups right after deadlifts
rest 2-3 min bwn sets

Accessory Work
3 sets
8-12 Double KB Front Squats
rest 1 min
8-12 DB hang clean&push press alt hand + 8-12 ring row
rest 2 min

Finisher
2 rounds
1:00 front plank
15/15 side plank knee tuck
Rest as needed