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Old 04-04-2021, 08:15 AM   #5292
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,426
Re: The Shed 'O Pain

4/3/21
Bouldered at Rock Mill with Kent

4/4/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
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 Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 6 reps
30 seconds rest
Kettlebell Press x 6 reps 35s
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:11

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

https://youtu.be/wjYNzITBDqg WFS
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