Warm up 5 rounds:
Hang from the pull up bar for 1 minute
Rest 1 minute

Job Specific
1) 3 Mile Ruck for time

2) 3 rounds with ruck:
50 x Lunges
50 x Dips
10 x Pull Ups

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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