Maryland

Warm Up
A.  Dynamic Flexibility
B.  8 Rounds of: (20 Seconds Work / 10 Rest) 
         Jump Rope

Activation
A.  8 - 20 meter Sprints ( Walk back is your Rest + 5 Seconds) 
B.  Flexibility Drills for Hamstrings 

Workout - Maryland
Part A - Core Circuit 1
3 Rounds of: 
A1- Dead Bug 10/10
A2- Ab Roll Outs 20
A3- Plank & Reach 20

Part B - Weight Lifting
30 Mins of Work - Rest when needed
B1 - Front Squat 12,10,8,6,6,5,5,4,4...
B2- Shoulder Exercises (Change Exercise Each Set) Press, Pulls, Dips & Delt Exercises    
B3- Box Jumps for Quality - 8
​B4- Sled Push 1x

Part C - Core Circuit 2
3 Rounds of:
C1- GHD Sit Ups 10
C2- Band or Cable Anti-Rotation Press 10/10
C3- Side Plank & Reach 20/20

Workout Notes: 
"Kill the Bear" Option 
Extend Part A to 5 Rounds
Extend Part B to 45 minutes
Extend Part C to 5 Rounds