Cave Strong-training of the day (TOD) #499

general warm up (10 minutes)

AirDyne bike x 15 calories

Resistance band pull a parts x 75 reps

Adex Mace 360’s x 30 reps

Sandrine push ups x 12 reps

specific warm up (5 minutes)

Bench press set up and light practice

strength (20 minutes)

Bench press 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

Heavy bag roundhouse kicks x 7/7 reps

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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