general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dumbbell star complex x 1
Power Wheel roll puts x 10 reps
pike push ups x 10 reps
specific warm up (5 minutes)
Z press set up and light practice
strength (20 minutes)
Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)
Meadows rows x 7/7 reps
tri-set tricep complex x 4
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.
View more posts