Warm up 5 rounds:
4 x TGU
5 x PVC Shoulder Stretches
4 x PVC Halo
5 x PVC OH Squat

Strength
3 x 3 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Job Specific
1) 3 rounds with Rucksack:
50 x Lunges
50 x Dips
10 x Pull Ups

2) Run 3 miles with Rucksack

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

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