Notes
Stairs - 5 min
Kettlebell swings (35 lb) - 2 sets x 35
Squat (power rack 5 & 19)
3 sets x 8 reps - 135 lbs+ (1 - 2 min rest) 8, 8, 6
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) 8, 8, 10
http://www.bodybuilding.com/content/5-crossfit-workouts-you-can-do-anywhere.html
10 Burpees
https://www.youtube.com/watch?v=Pf7wZvraWV0
20 squats
30 situps
X3 -8.5 min
Superman (count of 10) - 10
Hamstring stretch (power rack 19 count of 10) - 5 each leg
Dips - 20