Cave Strong-training of the day (TOD) #502

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3


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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