Treeni 1
Warm Up
2 rounds
2 min cardio
12-16 cossack squats
8 wall squats
12-16 band pull aparts

Strenght
Overhead Squat
2x8 reps @light
4x5 reps @moderate weights
rest 2 min
IF mobility issue then back squats and perfrom
5 pause wall squats after each back squat set.

Partner Metcon
For Time
50-40-30 calories of Rowing or Ski / 40-32-24 calories air bike or run
30 wall ball shots
60 weighted medball twits
you go, I go!