HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – September 26th – 28th
In teams of 2 with one FF working at a time, complete as many sets as possible in 20 min
10 ground to overhead – 45lb plate guys/25lb plate girls
10 overhead walking lunges – 45lb plate guys/25lb plate girls
10 hang cleans – 135lb guys/95lb girls
- FF1 will complete the whole list as FF2 rests
- When FF1 is done, switch and FF1 will rest
- Repeat pattern for 20 min
rest 3 min
Hold an accumulated 4 min plank