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11/4/2016

7:39 PM

35:00

Health

158.2 lb
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Notes

5 min stairs`

Kettlebell swings (35 lb) - 2 set x 35

See http://startingstrength.com/index.php/site/videos

Squat (power rack 5 & 19)

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

3 sets x 8 reps - 135 lbs (1 - 2 min rest) 8, 8, 8

Barbell Overhead Press (standing) If barbell - 75 lbs, Dumbell 65

http://stronglifts.com/how-to-overhead-press-with-correct-technique/

3 sets x 8 reps - 75 lbs - (1 - 2 min rest) 8, 8, 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 pushups

10 burpees

https://www.youtube.com/watch?v=Pf7wZvraWV0

20 squats

30 situps

X3 = 11 min

Superman (count of 10) - 10

Hamstring stretch (power rack 19 count of 10) - 5 each leg

Dips (power rack dip bars or bench) - 30 bench

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