3 miles run after the 1st night shift.
2nd night shift:
Warm up: 10 min
2 stories stair climb w/ SCBA: repeat twice; follow by 10 push ups w/ SCBA - repeat entire routine 10x, until you reach 20 stories and 100 push ups
Cool down: 10 min
2nd night shift:
Warm up: 10 min
2 stories stair climb w/ SCBA: repeat twice; follow by 10 push ups w/ SCBA - repeat entire routine 10x, until you reach 20 stories and 100 push ups
Cool down: 10 min
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