Warm up 10 down to 1:
KB Swings
DB Push Press

Strength
5 x 5 Bench Press
5 x 10 DB Fly
5 x 10 DB Row

Job Specific
1) 5 x 1 Arm Negatives per arm

2) 3 rounds:
10 x K2E
15 x HSPU
20 x T2B

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

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