Kfit Workout of the Day 4-11-13

Warmup: Active streching, 500m row
Strength: Seated dumbbell curl, 4 sets of 10, on the 4th set finish your 10 drop down 5 or 10lbs do 10 more reps then drop down another 5 or 10lbs and finish with that 10 reps, superset with 3 sets of 10 trx overhead tri extension, Decline dumbell skull crushers, 4 sets of 10, on the 4th set finish your 10 drop down 5 or 10lbs do 10 more reps then drop down another 5 or 10lbs and finish with that 10 reps, superset with 3 sets of 10 close grip preacher curls
Stamina: 4 rounds, 10 chinups, 15 diamond pushups, 20 double unders, 10 hammer curls
Cardio: 30min stair/hill sprints, walk down and sprint up