Kfit Workout of the Day 11-8-13

Warmup: Active Stretching, 400m run, warm up to 10RM for deadlift
Strength: Explosive Deadlifts 5 sets of 10 @ 70% of 10RM superset with jump rope during your rest period
High Intensity: 5 rounds, as fast as you can, 10 Power cleans, 10 good mornings, 10 burpees, 50m crab crawl
Core: P90x ab ripper
Cadio: 4 mile ruck run