View Single Post
Old 10-21-2021, 03:20 PM   #5396
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,578
Re: The Shed 'O Pain

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

3 sets of:
Alternating Single Leg Romanian KB Deadlift x 16 reps 2-35# KBs
60 second rest
KB Bench Press x 8 reps 2-53s
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories (need to work on getting back to 50)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
__________________
54/5'11"/165
  Reply With Quote