Warm up: Active streching, row 500m, then work up to your 10 RM bench press.
Strength: Bench press – 5 sets x 10 reps @ 90% 10 RM, work 10 pullups and 10 box jumps into each set.
Stamina: 50 explosive pushups, 75x inverse rows, 200m buddy pull.
Last push: Complete 5 rounds for time. Run 400m, 10 power snatch/front squat, 10 toes to bar.
Cardio: 4 400m sprints
Tuesday, January 1, 2013
Kfit Workout of the Day 1-1-13
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