Kentucky

Warm Up
Foam Roll
Static Stretches
Dynamic Stretches & Flexibility Drills

Activation
4 Rounds of:
6 Push Ups
10 Air Squats
16 Walking Lunges

Workout - Kentucky 
Part 1
30 minutes of Work of:
A1 - DB Rows 10
A2 - RFE Split Squats 5/5
A3 - TRX Rows 10 + TRX Core Dynamic Planks 10
A4 - 20 Kettle Bell Swings
A5 - 10 Goblet Squats

Part 2
Sprint 600m (Rest 1min)
Sprint 400m (Rest 1 min)
Sprint 200m

Workout Notes:
"Kill the Bear" Option
Part 3
Core Circuit 10 mins of:
A1 - Ab Roll Outs 20
A2 - Side Plank w Leg Raise 10/10
A3 - Band Anti-Roation Press 10/10