Warm up 5 rounds:
10 x Wall Ball
20 x Sit Ups
PVC Shoulder Stretches

Strength AHAP/AMRAP:
Squats
Leg Press
Leg Curl
Calf Raise

Job Specific
1) 5 x 1 arm negatives

2) 3 rounds:
20 x Windshield Wiper
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
Plank Crawl
V-Up Hold

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