Warm Up
​Static & Dynamic Flexibility

Activation
3 Rounds of:
A1 - Single Leg Hip Lift  10/10
A2 - Band Rows 20
A3 - Core Exercise 1 
A4 - Core Exercise 2 

B1- Dynamically Stretch for Run with Form Running Drills

Workout - Montana
Run  1/2 Mile
5 Rounds of:
15  Push Ups with 1 (R&L) Sit Out - Every Rep of Push Ups
10  Goblet Squats
5     Pull-Ups  with 10 Knee to Chest after 5th Rep
Run 1/2 Mile 

Workout Notes: 
"Kill the Bear" Option 
10 Rounds 

Warm Up
A.  Dynamic Flexibility
B.  8 Rounds of: (20 Seconds Work / 10 Rest) 
         Jump Rope

Activation
A.  8 - 20 meter Sprints ( Walk back is your Rest + 5 Seconds) 
B.  Flexibility Drills for Hamstrings 

Workout - Maryland
Part A - Core Circuit 1
3 Rounds of: 
A1- Dead Bug 10/10
A2- Ab Roll Outs 20
A3- Plank & Reach 20

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Exercises (Change Exercise Each Set) Press, Pulls, Dips & Delt Exercises    
B3- Box Jumps for Quality - 8
​B4- Sled Push 1x

Part C - Core Circuit 2
3 Rounds of:
C1- GHD Sit Ups 10
C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & Reach 20/20

Workout Notes: 
"Kill the Bear" Option 
Extend Part A to 5 Rounds
Extend Part B to 45 minutes
Extend Part C to 5 Rounds

Warm Up
Foam Roll - Stretch - Dynamic Flexibility

Part 1 - 
3 Rounds of:
A1- Walking Lunge 10/10
A2- Half American Get-Ups 5/5
A3- Low Back Extension - 10

Part 2 - 
3 Rounds of:
1/2 Kneeling (R&L) Chops & Lifts - 10/10

Part 3 - 
5 Rounds of:
A1- Single Leg Dead Lift 5/5
A2- DB Flat Bench Press 10x2, 8x2, 6x 1
A3- Down & Back 20/20 meter Sled Sprint  + 2x Speed Ladder

Workout Notes:
Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option add part 4
Part 4 -
5 Rounds of:
A1 - Cardio Machine 30 seconds work
A2 - 10 Burpees
A3 - 10 DB Reverse Flys

Warm Up
Dynamic Flexibility

Activation
8 minutes of:
A1 - Flexibility Focused Air Squats - 10 (go slow on the downs)
A2 - Lite DB Shoulder Movements (I's, Y's, T's) x 10 each
A3 - Core Exercise - Dead Bugs - 10/10

Workout - Arkansas
Part 1 -
8 Rounds of:
A1 - Back Squats 12 reps x2 sets, 10x2, 8x2, 6x2 
A2 - Farmer Carry Series x8 sets
(1x down & back of: KB Farmer Carry)
(1x down & back of: KB Single Arm Overhead Carry both R&L)

Part 2 - 
8 minute AMRAP of:
A1- 50  Jump Rope
A2- 10  Push Ups
A3- 5  Box Jumps

Workout Notes:
Rest as needed & stay flexible with mobility drills between sets on part 1
"Kill the Bear" Option add part 3 
Part 3 - 
8 Rounds of:
20 seconds Work - 10 seconds Rest
A1 - KB Swings
A2 - Burpees

Warm Up 
Dynamic Flexibility

Movement Drills
3 Rounds of:
Pistols / Single Leg Lowering 5/5
Walking Lunge with  DB Bicep Curl to Press

Workout - Wisconsin 
Part 1 - 
8 Rounds of:
A1 - Dead Lift - 8 (heavy)
A2 - Bench Press - 10 (heavy)

Part 2 - 
4 Rounds of:
B1 - Loaded Cable Rotation to Press - 10/10
B2 - Bear Crawl - Bear Crawl Reverse - Crab Walk - Crab Walk Reverse - x15 meters Each
B3 - Core Exercise (Plank & Reach) - 10/10

Workout  Notes:
- Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option
Part 3 - 
2 Rounds of:
C1 - Cardio Machine (you pick) 
4 Sets of: (30 second Work with 15 Rest)  
C2 - 20 KB Swings 
C3 - 10 KB Goblet Squats​

Warm Up
Dynamic Flexibility

Activation & Power
3 Rounds for Quality of:
20x (Band) High & Low Rows (with 3 second hold) 
4x Lunge Matrix (R&L) (Forward - Reverse - Lateral) 

Workout - Missouri
Part 1 - 
10 minute AMRAP of:
A1 - 5/5  Alternating DB Shoulder Press
A2- 5/5  Alternating DB Box Step Ups
A3 - 5/5  Renegade Rows 
A4 - 5  Burpees

Part 2 -
20 minute AMRAP of: 
B1- 20x KB Swings
B2- 15x Push Ups
B3- 10x KB Goblet Squats
B4- 5/5  KB Half Get-Ups

Workout Notes:
- Scale to any fitness level & pick KB to have all unbroken sets
- Rest between rounds 3-5 minutes
- "Kill the Bear" Option
Part 3 -
C1 - 6x Shuttle Sprints
(10m Out - 10m Back x 2)
Rest 30 seconds between Sprints 
​

Warm Up
Mobility 5 mins
Dynamic Movements 5 mins

Movement Circuit
3 Rounds of:
A1-Ab Roller 10
A2-Squat Stretch Series 10 
A3-Single Leg Dead Lift Stretch 10/10 

Workout - Arizona
10 Rounds of:
A1- (5-8 Reps) DB Incline Chest Press  (Go heavier each round)
A2- Pull-Ups - 10 or MMF (momentary muscle failure)
A3- (5-8 Reps) Back Squats  (Go heavier each round)

Workout Notes:
"Kill the Bear" Option:
Add as:
A4 - Movement Complex of:
15m Bear Crawl
15m Reverse Bear Crawl
15/15m (R&L) Side Shuffle Bear Crawl
15m Reverse Crab Walk
15/15m (R&L) Single Leg Long Jumps 

Cool-Down
Flexibility & Foam Roll​​