Kfit Workout of the Day 5-9-13

Warmup: Active streching, 500m row, 15 chinups
Strength: Dumbbell seated curls 4 rounds of 8 but on the 4th round do 3 drop sets by dropping 5 to 10lbs each time, superset with 4 sets of 15 bench dips
Stamina: Dumbbell skull crushers 4 rounds of 8 but on the 4th round do 3 drop sets by dropping 5 to 10lbs each time, superset with 4 sets of barbell curls
Last push: Burnouts (30sec on 10sec off for 4 rounds) bi's-curl bar curls, cable curls, TRX curls tri's-standing overhead tri extension, overhead cable tri extension, cable tri pulldown
Cardio: 3 mile run