2.5 miles run before shift.
At Co. 3:
1. Warm up: 10 min
2. 3 sets: 15 abd crunches follow by 10 abd sit ups with KB over head (used 25 lbs kettlebell)
3. 20 Turkish get ups (10 for each side, used 35 lbs kettlebell)
4. 4 sets: 10 dead lifts (used 120 lbs bar)
5. 4 sets: 10 front squats (used 2 kettlebells, total 50 lbs)
6. 100 dumbbell push ups: 5 x 20 reps (1 min rest between sets)
7. 200 military presses: R 30 reps w/ 35lbs, 30 reps w/ 25 lbs, 40 reps w/ 20 lbs: repeat the same sequence on L side (if you need to rest during or between the sets, rest no longer than 30 sec.)
8. Cool down + stretching: 10 min
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