Warm up 10 min:
KB Complex
1 Arm Swing Left
Left Lunge
1 Arm Swing Right
Right Lunge
1 Arm Clean Left
Halo Left
1 Arm Clean Right
Halo Right
Figure 8 each hand

Strength
3 x 3 Deadlifts
3 x 10 Good Mornings

Job Specific
1) 5 x Peg Board Climb

2) 3 rounds:
20 x Windshield Wipers
30 x Dips
30 x K2E
20 x HSPU

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

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