Warm Up
2 rounds
1 min rowing
1 min ski er g
10m inch worm
10-15 push ups
10+10 single leg rdl
10 weighted pause hip bridges
1:00 Plank Hold

Strenght
Deadlift 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes
Bench Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
With Partner, Swich as you like
4 sets 3 min on / 3 min off
50-60 wall balls
max calories of air bike
other partner must do cardio during completing those 50-60 wall balls, score is total calories on
air bike

4 sets with air bike. Target is get 2 lower rep scheme sets 12-15 or 1 big set
of wall ball per interval and rest of time fast cardio.
so 4 sets of 25-30 wall ball per person and 2x
after completing all wall balls, you keep going cardio until 3 min is up. You can swich as you like after wall
balls and the other rest while other do machine.

Accessory Work
2-3x10+10 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
2-3x10 tempo db bench press (2-3 sec lowering down)
2-3x20-30 weighted russian twits + 10-15 slow knee tucks
rest as needed