Warm Up
Dynaimc Flexibility
Positional Stretching

Activation
3 Rounds of:
50 Jump Rope
20 Walking Lunges
15 Push Ups

Workout "Idaho"
Part 1:
30 mins of:
A1 - Bench Press 8-10
A2 - Back Squats 5-7
A3 - Pull-Ups 8-10
A4 - Sled Push 1x 20m

Part 2:
15 mins of:
B1 - Cardio Machine - Do Burst of 20 seconds All Out with 10 second Rest x 3
B2 - Core Circuit of 3 Exercises all 15-20 Reps 

Workout Notes:
"Kill the Bear" Option
Part 3:
C1 - Dead Lift 10,8,6,4,4,4
C2 - Hand Stand Push Ups - Ability Level 5-10 reps

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Warm Up
Dynamic Flexibility 

Activation
4 Sets of: 15-20 reps for each exercise
A. - 4 sets of: DB Rows
B. - 4 sets of: Hollow Rocks

Workout - Califorina 
Part 1:  (15 mins)
A1 - Dead Lift 5 (work up in weight)
A2 - Muscle Up or Chest to Bar Pull-Ups 5
A3 - Walking Overhead KB Lunge 10/10 Steps

No Rest - Transition into

Part: 2  (15 mins)
B1 - Power Cleans 5 
B2 - Strict or Kipping Pull Ups 5 
B3 - Pick 3 Core exercises: Rotate through 1 each round - 20 reps 
 
Workout Notes:
"Kill the Bear" Option
Part 3:   (4 Rounds of:)
C1 - 2 Rope climbs
C2 - 3 (down, back down) shuttle sprints 20 meters
C3 - DB Bicep Curls (in the mirror, bro) x 10

Cool Down
Positional Stretching & Mobility Drills