Notes
Stairs - 2 min
Kettlebell swings (44 lb) - 1 set of 35
Slower reps on weights only
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) 10, 9, 8 barbell
Bench Press (power rack 14 & 21)
http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/
3 sets x 8 reps - 115 lbs (1 - 2 min rest) 10, 8, 6
http://www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html
10 pushups
10 Burpees
https://www.youtube.com/watch?v=Pf7wZvraWV0
Bridge and Donkey kicks to engage glutes, 15 ea
http://dailyburn.com/life/fitness/butt-exercises-for-runners/
X2
Superman (count of 10) - 10
Hamstring stretch (power rack 19 for 30 sec) - 3 each leg
Planks x 3 - 30 sec ea, 30 sec rest
Pullups - 20
Dips - 30