Warm up: Active streching, 400m run, 10 pullups.
Strength: Barbell curls - 4 sets x 10 @90% 10rm, work 10 cable tri extensions and 10 jump lungs into each set.
Stamina: 4 rounds: floor press 10rm, 15 chin ups, 100m farmers carry 55lb.
Last push: Complete as many rounds as you can in 12 min. 10 standing hammer curls, 15 dimond pushups, 10 jump pullups.
Cardio: 1x400m 2x200m 4x100m 4x50m sprints.
Thursday, January 3, 2013
Kfit Workout of the Day 1-3-13
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