Warmup: Active streching, 2 min of jump rope, 10 body presses
Strength: BOSU strict press 4 sets of 8 @ 90% of 8 RM, work up to your 8 RM
Stamina: 4 rounds of 8 med ball body press, 10 shoulder rotations, 50m overhead carry
Last Push: Complete as many rounds as you can in 12 minutes, 10 thrusters, 10 jump shrugs, 30sec of power rope
Core: 3 rounds, 15 weighted crunch, 15 toes to bar, Oblique knee ups, 20 med ball situps
Cardio: 3 mile run as fast as you can
Friday, March 22, 2013
Kfit Workout of the Day 3-22-13
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