HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – September 29th – 31st
Each FF complete 4 sets as quick as possible (each time through the list is one set)
200m run
10 pull ups (may do jumping pull ups if you need to)
20 push ups
25 body squats
It may be a cluster at the pull up bar at first but it will spread out
place a cone @50m (65 walking paces) and use for the run
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