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Old 12-10-2019, 04:29 PM   #5006
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,938
Re: The Shed 'O Pain

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Ring muscle up
5 rounds

Quick and the Dead 53# KB
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

Worked in deep squat holds and 5 30 second hangs.
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53/5'11"/165
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