Iowa

Warm-Up
A. Dynamic Movements
B. Flexibility & Mobility

Activation of:
A.  3 sets of: 10/10 Single Dead Lifts w KettleBell 
B.  3 Sets of: 10 (Stick or Dowel) Wall Overhead Squats + Flexibility Work 
C.  3 Sets of:  20m Walking Lunges + 10 Sit-Outs

Workout - Iowa
10 Rounds for Quality of: 
10 - KettleBell Swings (Heavy)
​10 - Hand Release Push Ups
30 - Seconds All-Out Effort on: 
       Options: Pick 1 or Alternate a Pick of 2:
       Air-dyne Bike, Rower, Treadmill, Ski-Erg, Jump Rope (Double Unders), Burpees, Air Squats

Workout Notes:
"Kill the Bear" Option
Add to each round: 
60 - Meters of: Loaded Overhead, Front Rack or Farmer Carry (KettleBell or DB)

Resting Between Rounds:
        Level-  Beast Mode (Non-STOP or as little as possible)
        Level-  Bad Ass - 30 Seconds per Round 
        Level-  I want to Sweat - 1 min per Round 
        Level-  Mobility & Flexibility Focus -  2 minutes per Round 

Cool-Down
     Flexibility & Mobility

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