4 miles run before shifts starts.
Night shift at Co. 1:
Warm up: 10 min
4 sets of upper body strength exercises with 45lbs Olympic Bar:
25 shoulder raises + 25 biceps curls + 25 shoulder presses + 25 triceps
french presses
Total 400 reps. Rest between sets 2 min.
Cool down: 10 min
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