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Old 07-07-2020, 07:55 AM   #5143
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,170
Re: The Shed 'O Pain

July 6, 2020
Bouldered at Rock Mill.

July 7, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches
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53/5'11"/165
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