Kfit Workout of the Day 11-4-13

Warmup: Active Stretching, 400m run, warm up to 10RM back squat
Strength: Explosive Back Squat 5 sets of 10 @ 70% 10RM, take no rest during the 5 sets during your recovery jump rope till you are ready to start your next set
High Intensity: 5 rounds, complete as fast as you can, 20 barbell lunges, 20 side bench jumps, 50 double unders, 20 calf raises
Core: 25 situps, 25 flutter kicks, 25 reverse crunches, 25 oblique crunches
Cardio: 4 mile ruck run