Warmup: 400m run, 15 chinups, 15 diamond pushups
Strength: 10-8-6-4-2-4-6-8-10 BOSU barbell curl superset with floor press
Stamina: 4 rounds, 10 one leg static curls, 10 ex ball barbell skull crushers, 10 ex ball seated hammer curls, 10 one leg overhead tri extensions
Last push: Complete as many rounds as you can in 12 min, 12 chinups, 12 dips, 12 burpees, 30sec mountain climbers
Cardio: 400m, 2 200m, 4 100m, 6 50m sprints
Thursday, March 21, 2013
Kfit Workout of the Day 3-21-13
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