Warm up: Active streching, 4 rounds of 10 pull ups, 15 jump squats and 20 pushups
Strength: Back squat –4 sets of 5-5-5 (5 explosive reps, 5 three count reps, 5 reg reps)
Stamina: 50x back squat @135lb, 40 barbell lunges @95lb, 800m farmers carry @55lb
Work Capacity: Complete 5 rounds for time, 10 power clean and jerk @135lb, 30sec of power rope
Core: 50 crunchs, 50 knee ups, 2min superman/banana, 100 mason twist
Cardio: 6 100m sprints walking 100m between each sprint
Monday, February 11, 2013
Kfit Workout of the Day 2-11-13
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