Warmup: Active streching, 20 overhead squats, 15 wall balls, work up to your 3RM front squat
Strength: front squats 7 sets of 3 @90% of your 3RM
Stamina: 50 overhead squats, 50 box jumps, 400m of overhead farmers carry
Last push: Complete as many rounds as you can in 15min, 10 overhead lunges, 15 wall balls, 20 double unders
Core: 50 crunches, 50 reverse crunches, 50 crossover crunches, 50 mason twist
Cardio: 4 mile run
Monday, April 8, 2013
Kfit Workout of the Day 4-8-13
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