Mississippi

Warm Up
Foam Roll - Stretch - Dynamic Flexibility

Part 1 - 
3 Rounds of:
A1- Walking Lunge 10/10
A2- Half American Get-Ups 5/5
A3- Low Back Extension - 10

Part 2 - 
3 Rounds of:
1/2 Kneeling (R&L) Chops & Lifts - 10/10

Part 3 - 
5 Rounds of:
A1- Single Leg Dead Lift 5/5
A2- DB Flat Bench Press 10x2, 8x2, 6x 1
A3- Down & Back 20/20 meter Sled Sprint  + 2x Speed Ladder

Workout Notes:
Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option add part 4
Part 4 -
5 Rounds of:
A1 - Cardio Machine 30 seconds work
A2 - 10 Burpees
A3 - 10 DB Reverse Flys