Run + Push ups + Biceps

2.5 miles run before shift starts.

At Co. 1:

Warm up: 10 min

Abs/core: 15 min

Push ups: 5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5 = 210

Biceps on Preacher Bench: 4 x 12

Cool down: 10 min

Enjoy