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Old 02-12-2019, 04:23 PM   #4864
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,658
Re: The Shed 'O Pain

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 72.5# Dumbbell
45 seconds rest
Push ups x 10 reps w/50# Sandbag on back
45 seconds rest
Supinated Grip Pull-Up x 5 reps 0, 5, 10, 15, 20#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories
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