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Old 03-14-2021, 07:44 AM   #5282
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,436
Re: The Shed 'O Pain

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#
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

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
Dips x 3 reps
30 seconds rest
Pronated Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 15 reps
5 rounds
7:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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