Kb-FIT: WORKOUT OF THE DAY AU-11-11

Thursday, August 11, 2011

WORKOUT OF THE DAY AU-11-11

BASIC WARM UP/STRETCH 10 MIN

SWOD:

BENCH PRESS 12x3 @ 80% 1RM
SQUAT 12x2 @ 80% 1 RM

DWOD:
5 ROUNDS FOR TIME

RUN 250m W' WEIGHT VEST
10 BURPEES
30 PUSHUPS W' WEIGHT VEST

FWOD:
5 x 50yard shuttle run

@ 10 yrds do 2 push ups
@ 20 yrds do 2 burpees
@ 30 yrds do 2 jump squats
@ 40 yrds do 2 full sit ups

sprint through last shuttle

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