general warm up (10 minutes)
Americanas x 50 reps
resistance band pull a parts x 100 reps
clock push ups x twice around the clock
specific warm (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7-7-7-7 reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
Pendlay rows x 7 reps
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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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