Notes
Kettlebell swings (35 lb) - 2 sets x 35
Squat (power rack 5 & 19)
3 sets x 8 reps - 90 lbs (1 - 2 min rest) 8, 8, 8
Bench Press (power rack 14 & 21)
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
3 sets x 8 reps - 100 lbs (1 - 2 min rest) 8, 8, 8
Dumbell Rows
3 sets x 8 reps – 70 lbs (1 - 2 min rest) 8, 8, 8
Pullups - 50 (as much rest between as needed)
Pushups - 30
Superman (count of 10) - 10
Dips - 35