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11/10/2017

6:00 PM

46:00

Health

163.6 lb
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Notes

Stairs - 5 min

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

Squat (power rack 5 & 19)

3 sets x 8 reps - 115 lbs (1 - 2 min rest) 12, 12, 12

Bench Press (power rack 14 & 21)

http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/

3 sets x 8 reps - 95 lbs (1 - 2 min rest) 12, 10, 7

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

15 pushups

15 Burpees

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

20 squats

X3

Superman (count of 10) - 10

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

Planks x 3, 60 sec, 45 sec, 35 sec

Pullups - 20

Dips (power rack dip bars or bench) - 30 bench

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