Warmup: Active Stretching, 15 pullups, 10 hammer curls, 500m row
Strength: 4 rounds, 6 barbell curls, 10 barbell rows, 10 burpees
Stamina: 5 rounds, 10 junp pullups, 10 one arm cable curls, 1min plank walk ups
Last push: complete as many rounds as you can in 12min, 10 chinups, 10 hammer curls, 200m run
Core: 25 knee ups, 25 oblique knee ups, 25 weighted crunches, 25 standing oblique weighted crunches, 50 weighted mason twists
Cardio: 4 mile ruck run
Wednesday, August 28, 2013
Kfit Workout of the Day 8-28-13
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