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11/29/2017

8:11 PM

52:00

Health

162 lb
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Notes

5 min stairs

Kettlebell swings (35 lb) - 1 set x 35, (44 lb) - 1 set x 35 (engage glutes)

Standing Bicep Curls (50 lb) - 12, 12, 12

Open Arm Curls (45 lb) - 12, 12, 12

Hammer Curls (45 lb) - 12, 12, 12

http://www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html

15 push ups

15 Burpees

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

Bridge and Donkey kicks to engage glutes

http://dailyburn.com/life/fitness/butt-exercises-for-runners/

x3

Superman (count of 10) - 10

Hamstring stretch (power rack 19 count of 30 sec) - 2 each leg

Planks x 3 - 90 sec, 60 sec, 60 sec

Pull ups - 20

Dips - 30 (bench)

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