HERO SHIFT
Free workout program designed for you and your crew while on shift based on the 24/48 schedule
Shift Workout – September 20th – 22nd
See how many pull ups you can do as a crew in 6 min
rest 4 min
Each FF run 1 mile and perform 10 walking lunges every min
- Set up a cone at 100m (130 walking paces)
- run 1 mile and every min perform 10 walking lunges then continue running until mile is complete