Warm up: Active strech, 5 min on the bike, then work up to your 10 RM push press.
Strength: Explosive push press – 5 sets x 10 reps @ 90% 10 RM, work 10 one leg walking deadlifts and 20 double unders into each set.
Stamina: 5 rounds: 10x 3 sec shrug, 10 high cable row, 25m broad jump.
Last push: Three rounds @ 21-15- 9 reps, for time: pull ups, box jumps, toes to bar
Durability: Run 5k with weight.
Friday, January 4, 2013
Kfit Workout of the Day 1-4-13
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