Wisconsin

Warm Up 
Dynamic Flexibility

Movement Drills
3 Rounds of:
Pistols / Single Leg Lowering 5/5
Walking Lunge with  DB Bicep Curl to Press

Workout - Wisconsin 
Part 1 - 
8 Rounds of:
A1 - Dead Lift - 8 (heavy)
A2 - Bench Press - 10 (heavy)

Part 2 - 
4 Rounds of:
B1 - Loaded Cable Rotation to Press - 10/10
B2 - Bear Crawl - Bear Crawl Reverse - Crab Walk - Crab Walk Reverse - x15 meters Each
B3 - Core Exercise (Plank & Reach) - 10/10

Workout  Notes:
- Rest as needed & stay flexible with mobility drills between sets
"Kill the Bear" Option
Part 3 - 
2 Rounds of:
C1 - Cardio Machine (you pick) 
4 Sets of: (30 second Work with 15 Rest)  
C2 - 20 KB Swings 
C3 - 10 KB Goblet Squats​