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Old 10-17-2021, 08:07 AM   #5393
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,578
Re: The Shed 'O Pain

10/17/21
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#
KB Windmill x 5 reps each arm 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Goblet Squat 60#DB + 20# Vest
Half Kneeling KB Press 35, 35, 45#
TRX Inverted Row +50#

Rogue Echo Bike
10 calories :37
20 calories 2:54
30 calories 6:00
20 calories 8:26
10 calories 9:57
1 minute rest between efforts

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 muscle ups
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