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