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 - 60 sec, 45 sec, 30 sec
Pull ups - 20
Dips - 30 (bench)