Treeni 2
Warm Up
2 rounds
1.5 min cardio
20 glute bridges
10+10 single leg RDL
10 hr push ups
10 v-ups
then start to prep for deadlifts/bench press

Strenght
Deadlifts 5x5 reps @mod/heavy weights.
Perform 8-10 double db bench press or ring push ups right after deadlifts
rest 2-3 min bwn sets

Metcon
4 rounds for time with partner
25/20 cal air bike, run or ski
20 kb swings
20 push ups
you go, I go!