general warm up (10 minutes)
rotation push ups x 20 reps
kettlebell suitcase swings x 30 reps
Adex mace 360’s x 40 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
push press set up and light reps
push press test (based on each person’s training journal)
Note–No conditioning or accessory work
Published by ironcave1
I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public.
Follow us at http://macefit.com and @2slingsteel.
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The Cave 