Kfit Workout of the Day 11-19-13

Warmup: Active Stretching, 10 pullups, warm up to 10RM for bench press
Strength: Bench Press 4 sets of 10 @ 90% of 10RM
High Intensity: 3 rounds 45sec on 15 off
Chinups, Power rope, Decline pushups, Jump rope, Russian twist, High row, Spiderman pushups, Side bench jumps, Plank row, Reverse crunch toe touch
Cardio: 30min tabata bike