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Old 10-28-2021, 03:35 PM   #5400
Tim Babcock
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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 35# KB
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 205#
60 seconds rest
Half Kneeling KB Press x 5 reps each arm 35#
60 seconds rest
Pronated Pull-ups x 5 reps 0, 10, 20, 10, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:58
72 calories

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