Treeni 2
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
4 burpee box step overs
50 single unders

Metcon
EMOM 16
1) Ski or air bike x 45 sec
2) Burpee box step overs x 6-8 reps
3) Row x 45s
4) Double unders x 30 sec

Accessory Work
3x15/15 seated single arm db press @5-10/10-15kg
3x12/12 single arm kb row
rest as needed