Notes
5 min stairs`
Kettlebell swings (35 lb) - 1 x 35, (44 lb) - 1 x 35
See http://startingstrength.com/index.php/site/videos
Slower reps on weights only
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) 10, 10, 10
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) 9, 9, 8 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
15 push ups
15 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/
X3
Superman (count of 10) - 10
Hamstring stretch (power rack 19 count of 30 sec) - 5 each leg
Planks x 3, 60 sec, 60 sec, 60 sec
Pullups - 20
Dips (power rack dip bars or bench) - 30 bench