Warmup: Active streching, 30-20-10 air squat, back extensions, double under
Strength: BOSU ball squats, work up to your 8 RM then do 4 sets of 8 @ 90% of 8 RM
Stamina: 4 rounds, 12 front squats, 15 BOSU ball slams, 50m buddy pulls
Last push: Complete as many rounds as you can in 12 minutes, 30sec power rope, 10 one leg bench squats, 8 snatches
Core: 4 rounds, 25 knee ups, 25 standing weighted oblique crunches, 25 v-ups, 25 wide leg situps
Cardio: 30 min stair sprints, walking down and sprinting up
Monday, March 18, 2013
Kfit Workout of the Day 3-18-13
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