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Old 03-18-2021, 03:28 PM   #5285
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,430
Re: The Shed 'O Pain

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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:
5 Goblet Squat 80# (60# DB + 20# vest)
30 seconds
5 KB Press 35# KBs
30 seconds
5 Inverted Rows +50#
30 seconds

Complete four sets each of:
Rogue Echo Bike 0.5 mile
Kettlebell Swings x 30 reps 44#
11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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