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Old 10-14-2021, 07:26 AM   #5391
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,578
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Trapbar Deadlift x 5 reps 195, 205, 215, 225, 225#
60 seconds
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
Pronated Pull ups x 5 reps +10#
60 seconds

Farmerís Walk 1-53# & 1-62 KB
10 minute EMOM 1 lap around Shed

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
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