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Old 07-10-2020, 07:56 PM   #5145
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,170
Re: The Shed 'O Pain

July 9, 2020
Bouldered at Rock Mill.

July 10, 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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Rogue Echo Bike
2 miles for time: 4:59

Banded Hip Stretches
__________________
53/5'11"/165
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