Warm up 12 min:
1 arm KB Swing right
1 arm KB Swing left
Figure 8 right
Figure 8 left
Clean & Press right
Clean & Press left
Halo right
Halo left
Right lunge
Left lunge
Snatch right
Snatch left

Job Specific
1) 4 rounds:
8 x Front Squat
15 x Sit Ups

2) For time:
Weighted 1 mile run
120 x Squats
60 x Push Ups
30 x Pull Ups
Weighted 1 mile run

Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold


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