Treeni 1
Warm up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
6 wall squats
6 air squats + 6 jumping air squats with medball
:30 Plank Hold

Strenght
Back Squat Training 10-8-8-8 reps
rest 2-3 min bwn sets

Partner Metcon
3 times for both
500/400m row or 30/24 calories air bike
15-25 wall ball shots
you go, i go.

Accessory Work
3 rounds
6-8 strict chin ups
12-15 behind neck standing tricep turn (1 db)
:45-1:00 Sandbag bear hug hold
rest 2 min