Florida

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