Kfit Workout of the Day 7-6-13

Warmup: Active Stretching, 400m run, work up to your 12RM for strict press
Strength: Strict Press pyramid (12-8-4-20)
Stamina: 3 rounds, 10 dumbbell shrugs superset with 10 bench overhead lat pullups, 10 cable lat pulldowns superset with dumbbell shoulder side raises
Last Push: 4 rounds, 12 Arnold Presses superset with 10 barbell upright row
Cardio: 3 mile run

Kfit Workout of the Day 3-14-13

Warmup: Active streching,  jump rope
Srength: Standing lat extension 3x10 superset with Cable Fly 3x10, Bench Press 10x3 mix in Band pull-aparts 4x8, Lying lat extension 3x10 superset with Incline DB Bench 3x10
Cardio: 3 Mile run

Workout was created by Griffin Ladew, assistant coach and strength and conditioning coach for the Rhodes men's basketball team.