general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
keg squats set up and light practice
strength (20 minutes)
keg squats x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord flys x 15 reps
pause supermans x 15 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 http://macefit.com and @2slingsteel.
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