Warm up 3 rounds:
Row 250m easy pace
5 x Power Clean (light)

Job Specific
1) 5 rounds:
Hang from Pull Up bar for 1 min
Rest 1 min

2) 4 rounds:
25 x Sledge Hammer strikes on tire
1 x Leg Blaster (20 x Squats, 10 x Lunges, 10 x Jumping Lunges, 10 x Box Jumps)

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

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