Illinois

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
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