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Old 05-25-2017, 03:58 PM   #4467
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,560
Re: The Shed 'O Pain

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep
Rest 45 seconds
Kettlebell Swing x 20 reps 53#
Rest 45 seconds
Ab Wheel Roll-outs x 12 reps
Rest 45 seconds

B.
As many rounds as possible in 12 minutes:
4 pull ups
8 push ups
12 air squats
12 rounds + 4 reps

C.
1 mile run
8:00
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