Strength workout At Co. 1

3 miles run before shift starts.

Warm up: 10 min
100 military presses with 45 lbs Olympic bar: 40 + 30 +30

3 sets of:
Front 45 lbs Olympic bar raises follow by 10 sec 45 lbs Olympic bar over head holds (no rest between sets)

3 sets of:
10 x front 12 lbs dumbbells raises, follow by 10 x side raises, follow by 10 x military presses

100 single arm, seated kettlebell press:
R - 28 + 22
L - 20 + 15 + 15