Kfit Workout of the Day 11-18-13

Warmup: Active Stretching, warm up to your 10RM bench squats
Strength: Bench Squats 4 sets of 10 @ 90% 10RM
High Intensity: Complete 50 reps of each exercise as fast as you can,
Box Jump
Jump Pullups
KB Swings
Walking Lunge
Knee ups
Push Press
Back Extensions
Wall balls
Burpees
Double Unders
Cardio: 3 mile run