100 Push ups/100 Abs

Warm up: 10 min

Bear crawl 30 ft > 20 push ups > farmer's walk 60 ft
Duck walk 30 ft > 20 abs > farmer's walk 60 ft
Crab walk 30 ft > 20 push ups > farmer's walk 60 ft
Hops 30 ft > 20 abs > farmer's walk 60 ft
Lunges walk 30 ft > 20 push ups > farmer's walk 60 ft
Bear crawl 30 ft > 20 abs > farmer's walk 60 ft
Duck walk 30 ft > 20 push ups > farmer's walk 60 ft
Crab walk 30 ft > 20 abs > farmer's walk 60 ft
Hops 30 ft > 20 push ups > farmer's walk 60 ft
Lunges walk 30 ft > 20 abs > farmer's walk 60 ft

Triceps dips: 3 x 10 reps

Cool down: 10 min

After shift:
2.5 miles run

Enjoy