Warmup: Active Stretching, 200m run, work up to your 1RM for bench press
Strength: Bench Press 7 sets of 1 @ 95% of your 1RM
Intensity training: Complete 5 rounds as fast as you can, 1 incline press @ 90% 1RM, 200m run, 10 burpee pullups, 30 double unders, 20 dips
Core: 25 toe to bar, 50 weighted oblique crunches, 50 flutter kicks, 25 weighted mason twists
Cardio: run 3 miles as fast as you can
Monday, September 9, 2013
Kfit Workout of the Day 9-9-13
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