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When the spreadsheet is going out to be completed by someone else, validation does the work that an email of instructions otherwise would.
Verified against jetxl 0.3.1: the resulting workbook carries all three validation rules.

Design notes

Rules run to row 500 though the template ships with one row. They need to hold for every row the recipient adds.
One filled row shows the expected format better than instructions. Say in the header whether to keep or overwrite it.
Overtime above 40 hours is highlighted, not blocked, because it’s legitimate but worth a second look. Reserve hard limits for genuinely invalid input.
The deadline sits in row 2, so it travels with the spreadsheet after the covering email is forgotten.
Validation guides typing and doesn’t enforce it. Pasted values can bypass it and any recipient can delete the rules, so re-validate on the way back in.