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Old 03-13-2018, 03:09 PM   #4652
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,402
Re: The Shed 'O Pain

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB
30-60 seconds
Ring Dips x 6 reps
30-60 seconds
Plank x 45 seconds w/50# sandbag on back (tough!)
30-60 seconds
5 rounds

10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell

1 strict ring muscle up
20 Flexbar Wrist Extension
Deep squat hold
5 rounds
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