Warm Up
2 rounds
2 min air bike
:30 quadtruped walk forward/backwards
3 decline rope climbs
:30 walking lunges
then mobility as needed and get ready for today's workouts

Workout 1
2 sets
21-15-9 reps of
double db bench press @22.5/15kg's
5-4-3 reps of
rope climbs
rest 1:1 bwn sets

Workout 2
2 sets
21-15-9 reps of
ghd sit ups
front rack walking lunges with 22.5/15kg's
rest 1:1 bwn sets