Warm Up
Row 500m
30 x Deadlifts, light
30 x Push Ups

Job Specific
1) 10 rounds:
1 min Step Ups
30 sec Squat Hold
10 sec Rest

2) 12 min 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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