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Old 10-14-2019, 02:44 PM   #1975
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,807
Re: The Shed 'O Pain

10/14/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225#
30 seconds rest

15 kettlebell swings
5 goblet squats
1 ring muscle up
10 rounds
16:42
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