Warm up 10 min KB complex:
1 Arm Swing Right
Figure 8 Right
1 Arm Swing Left
Figure 8 Left
Push Press Right
Halo Right
Push Press Left
Halo Left
Lunge Right
Lunge Left

Strength
5 x 5 Deadlifts
5 x 10 Good Mornings

Job Specific
1) 10 rounds
1 min Weighted Step Ups
30 sec Squat Hold
10 sec rest

2) 12 mins TGU

3) 10 rounds
1 min Suicide Sprints
5 x Box Jumps
10 sec rest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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