Notes
2 min stairs`
Kettlebell swings (44 lb) - 1 x 35
See http://startingstrength.com/index.php/site/videos
Slower reps on weights only
Bench Press (power rack 14 & 21)
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
3 sets x 8 reps - 115 lbs- (1 - 2 min rest) 9, 6, 4
Barbell Overhead Press (power rack 5 & 19) (standing) If barbell - 75 lbs, Dumbell 65
http://stronglifts.com/how-to-overhead-press-with-correct-technique/
3 sets x 8 reps - 65 lbs - (1 - 2 min rest) 8, 7, 5 barbell
http://www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html
http://www.mensfitness.com/training/workout-routines/10-crossfit-workouts-you-can-do-home/slide/8
10 push ups
10 Burpees
https://www.youtube.com/watch?v=Pf7wZvraWV0
Bridge and Donkey kicks to engage glutes - 15 each
http://dailyburn.com/life/fitness/butt-exercises-for-runners/
X2
Superman (count of 10) - 10
Hamstring stretch (power rack 19 count of 30 sec) - 3 each leg
Planks x 3, 45 sec, 45 sec, 45 sec
Pullups - 20
Dips (power rack dip bars or bench) - 25 bench (slow)