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Old 01-13-2019, 08:09 AM   #4844
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,748
Re: The Shed 'O Pain

Yesterday 1/12/19
Bouldered at Rock Mill with Jeff and Beth.

Today 1/13/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Double KB Front Squats x 6 reps 35# KBs
30 seconds rest
Double KB Press x 6 reps 35# KBs
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest
Double Unders x 25 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
47 calories (felt particularly hard today)

5 minutes of deep squat holds and 90/90 hip rotations
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52/5'11"/165
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