Pennsylvania

Warm Up
Dynamic Flexibility + Cardio Machine:  1 min Intervals

Activation
4 Sets of: 15-20 eps for each exercise
A. - 4 sets of: DB Retraction Drills & Shoulder I's, Y's & T's
B. - 4 sets of: Core Plank Series

Workout - Pennsylvania 
30 mins of:
A1 - Flat DB Bench Press 5-7
A2 - RFE Split Squats 5-7
A3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round

4 Sets of:
B1 - KB Swings 15-20
B2 - Jump Rope 50
B3 - Mobility Drills 1x (Ankles, Hips & Shoulders) Rotate every round
 
Workout Notes:
"Kill the Bear" Option 
4 Rounds of:
C1 - 250 meter Row
C2 - 20 MB Ball Slams
C3 - 7 Kipping Pull-Ups

Cool Down
Positional Stretching & Mobility Drills