3.5 mile run before shift starts
At Co. 3
Warm up: 10 min
3 sets of: 10 abd crunches + 10 kettlebell sit ups (I used 20 lbs)
200 push ups: 10 sets of 20 reps (each set different kind of push ups)
200 presses: R 20, 30, 25, 25 ; L 20, 20, 20, 20, 20 ( I used 35 lbs kettlebell)
Cool down: 10 min
At Co. 3
Warm up: 10 min
3 sets of: 10 abd crunches + 10 kettlebell sit ups (I used 20 lbs)
200 push ups: 10 sets of 20 reps (each set different kind of push ups)
200 presses: R 20, 30, 25, 25 ; L 20, 20, 20, 20, 20 ( I used 35 lbs kettlebell)
Cool down: 10 min
Enjoy
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