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Old 09-16-2021, 03:08 PM   #5376
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,555
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#
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

4 sets of:
Double KB Squat x 6 reps 35s
60 seconds rest
Floor Press x 6 reps each arm 53#
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
92 calories
2.33 miles

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