Kfit Workout of the Day 11-6-13

Warmup: Active Stretching, 10 body press, warm up to 10RM for strict press
Strength: Explosive Strict Press 5 sets of 10 @ 70% of 10RM superset with 10 lat pulldowns and 1min of jump rope
High Intensity: 5 rounds, as fast as you can, 10 body presses, 10 front/side raises, 10 thrusters, 400m run 
Core: complete 3 rounds, 20 situps, 20 reverse crunches, 20 oblique crunches, 20 roll outs
Cadio: Tabata bike for 30min