The Shed 'O Pain - Page 565

Tim Babcock · 05-16-2023, 03:08 PM

Monday, May 15, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel three minutes 60?

Tuesday, May 16, 2023
WARM UPS
Lock 3 Shoulder Exercises
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 Turkish Get ups 53# (5 each arm)

Kettlebell Cyclone 35s
1 Double Swing
1 double clean
1 double snatch
See-saw Press
1 Double KB Front Squat
15 round EMOM

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Frog Stretch
3 ring muscles
Ice barrel Dip 60? Quick Dip

Tim Babcock · 05-18-2023, 03:10 PM

Wednesday, 5/17/23
5, 4, 3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Thursday, 5/18/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of TrapBar Deadlift x 2 reps 225#

3 sets of:
Skater Squat x 8 reps each leg -15, -10, -10#
60 seconds
BOSU Ball KB Bench Press x 8 reps 44s
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:29

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 1 minute 57?

Tim Babcock · 05-21-2023, 08:33 AM

Saturday May 20, 2023
Bouldered at Rock Mill with Jeff and others. I had a good day. New purples, and new blues, One new orange and a new white. I also sent an orange I was working two weeks ago.

Sunday, May 21, 2023
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25. 30, 40
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Goblet Squats 70#
One-armed half knelling KB Press 35#
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:25

Standing Broad Jump-3 attempts
1. 5? 10?
2. 6? 5?
3. 6? 6?

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 60? 5 minutes

Tim Babcock · 05-24-2023, 04:31 PM

Monday, May 22, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel five minutes 60?

Tuesday, May 23, 2023
WARM UPS
Lock 3 Shoulder Exercises
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 Turkish Get ups 62# (5 each arm)

30 Minute EMOM
10 KB Swings 62#
5 dips
8 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog Stretch
3 ring muscles
Ice barrel Dip 60? Quick Dip

Wednesday, May 24, 2023
3 problems
15, 20, 15 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 10 push ups
Deep squat holds
10 x 1 rep Trapbar DL @ 225#

Tim Babcock · 05-28-2023, 11:52 AM

Saturday May 27, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, one new blue, and one new orange. I also sent an orange I was working on last week (hard).

Sunday, May 28, 2023
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

2-3-5-2-3-5-2-3
Goblet Squats 70#
One-armed BOSU Ball Bench Press 53#
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:29

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 60? 5 minutes

Tim Babcock · 05-30-2023, 03:42 PM

Monday, May 29, 2023
Zone 2 Treadmill Walk 45 minutes
Ice Barrel two minutes 64?

Tuesday, May 30, 2023
WARM UPS
Lock 3 Shoulder Exercises
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 Turkish Get ups 62# (5 each arm)

30 Minute EMOM
10 KB Swings 70#
5 dips
10 Alternating Skater Squats -20#
2 15? rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog Stretch
Ice barrel Dip 65? 2 minutes

Tim Babcock · 06-01-2023, 03:31 PM

Wednesday, May 31, 2023
3 problems
15, 20, 15 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 10 push ups
10 x 1 rep Trapbar DL @ 225#
Ice Barrel 3 minutes 70? (not cold enough)

Thursday, 6/1/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds
One-armed KB Press x 8 reps 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:42

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 3 minutes 64?

Tim Babcock · Yesterday, 03:13 PM

Saturday June 3, 2023
Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, new blues, one new orange (sweet problem), Worked out a black with a bunch of guys and sent. First black in 5 years. Definitely soft, but I?ll take it.
1.5 mile walk later in the day.

Sunday, June 4, 2023
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of 2 Trap-bar Deadlifts @ 225#

5 sets of:
10 alternating skater squats -20, -15, -10, -5, 0#
60 seconds
BOSU Ball KB Bench Press x 5 reps 53s
60 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike x 10 calories
Farmer Carry?s 2-44# KBs (Around the house in through the garage.)
5 rounds
9:35

3 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Ice Barrel 62? 4 minutes

Monday, June 5, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
10:35 -Lisa worked in with me a few sets. I tried level 2 today.
Ice Barrel two minutes 55 degrees

Tuesday, June 6, 2023
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 reps (5 each side) 62#

30 Minute EMOM
10 KB Swings 70#
5 dips
5 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice barrel 2 minutes 53 degrees

05-16-2023, 03:08 PM	#5641
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Monday, May 15, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel three minutes 60? Tuesday, May 16, 2023 WARM UPS Lock 3 Shoulder Exercises Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 10 Turkish Get ups 53# (5 each arm) Kettlebell Cyclone 35s 1 Double Swing 1 double clean 1 double snatch See-saw Press 1 Double KB Front Squat 15 round EMOM Couch Stretch 2 sets of 15 Reverse Hypers 120# Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip
	__________________ 56/5'11"/165

05-18-2023, 03:10 PM	#5642
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Wednesday, 5/17/23 5, 4, 3 problems 10 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 7 sets of 10 push ups Deep squat holds Thursday, 5/18/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of TrapBar Deadlift x 2 reps 225# 3 sets of: Skater Squat x 8 reps each leg -15, -10, -10# 60 seconds BOSU Ball KB Bench Press x 8 reps 44s 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:29 2 sets of 15 Reverse Hypers 120# 3 ring muscle ups Couch Stretch Frog stretch Ice Barrel 1 minute 57?
	__________________ 56/5'11"/165

05-21-2023, 08:33 AM	#5643
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Saturday May 20, 2023 Bouldered at Rock Mill with Jeff and others. I had a good day. New purples, and new blues, One new orange and a new white. I also sent an orange I was working two weeks ago. Sunday, May 21, 2023 WARM UPS Neck Stretches Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25. 30, 40 Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed half knelling KB Press 35# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:25 Standing Broad Jump-3 attempts 1. 5? 10? 2. 6? 5? 3. 6? 6? 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes
	__________________ 56/5'11"/165

05-24-2023, 04:31 PM	#5644
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Monday, May 22, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel five minutes 60? Tuesday, May 23, 2023 WARM UPS Lock 3 Shoulder Exercises Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 62# 5 dips 8 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch 3 ring muscles Ice barrel Dip 60? Quick Dip Wednesday, May 24, 2023 3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups Deep squat holds 10 x 1 rep Trapbar DL @ 225#
	__________________ 56/5'11"/165

05-28-2023, 11:52 AM	#5645
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Saturday May 27, 2023 Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, one new blue, and one new orange. I also sent an orange I was working on last week (hard). Sunday, May 28, 2023 WARM UPS Neck Stretches Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 2-3-5-2-3-5-2-3 Goblet Squats 70# One-armed BOSU Ball Bench Press 53# Neutral Grip Pull ups 30, 20, 10# Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) Rogue Echo Bike x 10 calories 5 rounds 14:29 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 60? 5 minutes
	__________________ 56/5'11"/165

05-30-2023, 03:42 PM	#5646
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Monday, May 29, 2023 Zone 2 Treadmill Walk 45 minutes Ice Barrel two minutes 64? Tuesday, May 30, 2023 WARM UPS Lock 3 Shoulder Exercises Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 10 Turkish Get ups 62# (5 each arm) 30 Minute EMOM 10 KB Swings 70# 5 dips 10 Alternating Skater Squats -20# 2 15? rope ascents 50 single unders 8 ab wheel roll outs 5 rounds 2 sets of 15 Reverse Hypers 120# Couch Stretch Frog Stretch Ice barrel Dip 65? 2 minutes
	__________________ 56/5'11"/165

06-01-2023, 03:31 PM	#5647
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Wednesday, May 31, 2023 3 problems 15, 20, 15 push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training Week 1, Workout 1 Every 60 seconds 1. Small campus rung 3 sets of 3-6-9 seconds +15 2. 2-finger pocket 3 sets of 3-6-9 -10# 3. Closed Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 band pull aparts 5 sets of 10 push ups 10 x 1 rep Trapbar DL @ 225# Ice Barrel 3 minutes 70? (not cold enough) Thursday, 6/1/23 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 5 reps each side 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squats x 8 reps 60# 60 seconds One-armed KB Press x 8 reps 35# 60 seconds TRX Rows x 8 reps +15# 60 seconds Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 7:42 2 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 3 minutes 64?
	__________________ 56/5'11"/165

Yesterday, 03:13 PM	#5648
Tim Babcock Member Profile: Join Date: Jan 2008 Location: New London Ohio Posts: 3,783	Re: The Shed 'O Pain Saturday June 3, 2023 Bouldered at Rock Mill with Jeff and others. I had another good day. New purples, new blues, one new orange (sweet problem), Worked out a black with a bunch of guys and sent. First black in 5 years. Definitely soft, but I?ll take it. 1.5 mile walk later in the day. Sunday, June 4, 2023 WARM UPS Neck Stretches Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Worked in 5 sets of 2 Trap-bar Deadlifts @ 225# 5 sets of: 10 alternating skater squats -20, -15, -10, -5, 0# 60 seconds BOSU Ball KB Bench Press x 5 reps 53s 60 seconds Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike x 10 calories Farmer Carry?s 2-44# KBs (Around the house in through the garage.) 5 rounds 9:35 3 sets of 15 Reverse Hypers 120# Couch Stretch 3 ring muscle ups Frog stretch Ice Barrel 62? 4 minutes Monday, June 5, 2023 Zone 2 Treadmill Walk 45 minutes Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) 5 rounds 10:35 -Lisa worked in with me a few sets. I tried level 2 today. Ice Barrel two minutes 55 degrees Tuesday, June 6, 2023 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip Internal Rotation Twists 10 each side Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get Ups 10 reps (5 each side) 62# 30 Minute EMOM 10 KB Swings 70# 5 dips 5 VMO goblet squats 40# 2 15? rope ascents 50 single unders 6 ab wheel roll outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 ring muscle ups Ice barrel 2 minutes 53 degrees
	__________________ 56/5'11"/165

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