Kfit Workout of the Day 11-22-13

Warmup: Active Stretching, warmup to your 10RM for deadlifts
Strength: Deadlifts 4 sets of 10 @ 90% of 10RM
High Intensity: 4 rounds, 10 cleans, 15 KB swings, 50m walking lunhe with overhead carry, 10 toes to bar
Core: P90x ab ripper
Cardio: run 3 miles as fast as you can