Warm Up

Foam Rolling about 10 minutes, get body ready for work!
Warm up with Air bike
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

then 3 sets of
4 burpee box step overs
8+8 suitcase deadlifts, increase weight
then 1 set
2 burpee box get overs @120cm
2 sandbag over shoulder