Warm Up
Dynamic Flexibility + Cardio Machine:  1 min Intervals

Activation
4 Sets of: 15-20 eps for each exercise
A. - 4 sets of: DB Retraction Drills & Shoulder I's, Y's & T's
B. - 4 sets of: Core Plank Series

Workout - Pennsylvania 
30 mins of:
A1 - Flat DB Bench Press 5-7
A2 - RFE Split Squats 5-7
A3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round

4 Sets of:
B1 - KB Swings 15-20
B2 - Jump Rope 50
B3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round
 
Workout Notes:
"Kill the Bear" Option 
4 Rounds of:
C1 - 250 meter Row
C2 - 20 MB Ball Slams
C3 - 7 Kipping Pull-Ups

Cool Down
Positional Stretching & Mobility Drills

Warm Up 
Foam Roll - Positional Stretches - Dynamic Flexibility

Activation
3 Sets of:
A1 - Single Leg Lift 10/10
A2 - Ring Dips 10
A3 - Lunge Multi-directional (6 steps =1) Do 4

Workout "Florida"
Part 1:
 Complete 5 Sets of Both A & B:
A1 - Dead Lift 5-7
A2 - KB Swing 15

B1 - RFE Split Split Squats 5-7
B2 - Bear Crawl to Crab Walk 20m

Part 2:
12 Minutes Conditioning of:
C1 - Rower - 20 Pulls
C2 - Airdyne Bike 20 seconds x 2 (10 second Rest)
C3 - 10 Air Squats + 10 Push Ups x 2 sets

Workout Notes:
"Kill the Bear" Option:
Part 3:
21-15-9 of:
KB Swings & Burpee Box Jumps

Warm Up
Foam Roll
Dynamic Flexibility 

Activation
10 Mins for Quality of:
A1 - Dynamic Movement 20m x2 (Down & Back)
A2 - 5 Push Ups + 5 Burpees
A3 -  KB Swings 20

Workout - Michigan
30 Minute Quality AMRAP of:
A1 - Row Machine 20 Pulls
A2 - Box Step Ups 10/10
A3 - 5 Dips + 20 (Knee to Chest) Ab Runners
A4 - TRX Rows 20
A5 - KB Swings 20
then
4 Sets of:
B1 - DB Chest Press 8
B2 - Jump Squats 10

Workout Notes:
"Kill the Bear" Option
Do 8 Sets of:
B1 - DB Chest Press 8
B2 - Jump Squats 10​

Warm Up
Foam Roll
Dynamic Flexibility 

Activation
10 Mins for Quality of:
A1 - 150m Row
A2 - 10 Air Squats 
A3 - 50 Jump Rope 

Workout - Illinois 
30 Minute Quality AMRAP of:
A1 - DB Bench Press 6-8
A2 - 15 meter Sprint Shuttle of:  1x Down & Back of:
           Sprint Straight, Back Pedal, Shuffle Step & CrossOver Step (Each Down & Back) 
A3 - Dead Lift 6-8
A4 - TRX Inverted Rows - 10
A5 - Every 5th Minute (ONLY) Do 5 Box Jumps @ minute 5,10,15,20,25 & 30 minute Mark.

Workout Notes:
"Kill the Bear" Option
At the 30 min Mark Do 3 Rounds of:
A1 - Do 3 Intervals of: 20 Second Work AirDyane Bike or Cardio Machine (Rest 10 Sec. Between) 
A2 - 15 Push Ups
A3 - 10 KB Swings
​