Cave Strong-training of the day (TOD) #478

general warm up (10 minutes)

kettlebell figure 8’s to hold x 40 reps

recline rope climb x 5

split squat jumps x 20 reps

pause super mans x 15 reps

specific warm up (5 minutes)

Dumbbell complex set up and light practice

strength (2 rounds)

Dumbbell complex (use two heavy dumbbells for each exercise)

one round = 10 reps each of cleans/rows/deadlifts

conditioning/accessory work (no time limit)

crab walk medicine ball soccer x 10 points

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 and @2slingsteel.

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