Warm up 5 rounds:
Hang from Pull Ups bar for 1 min
Rest 50 seconds

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 10 HLR

Job Specific
1) 5 rounds:
1 min on Finger Board
1 min Rest

2) 4 rounds:
25 x Sledgehammer on tire
1 x Leg Blaster (20 Squat, 10 Lunges each leg, 10 Jumping Lunges each leg, 10 x Box Jumps)

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

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