HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – September 23rd – 25th
Take turns and perform 1 set of dumbbell swings
- 30lb dumbbell girls and 50lb dumbbell guys
- perform 1 set and do as many as possible without dropping the dumbbell
- be sure to warm up hamstrings, lower back and shoulders well before
rest 4 min
do as many sets as possible in 20 min (each time through the list is one set)
5 push ups
10 sit ups
15 supermans
20 walking lunges
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