general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
chimp walks x 100 feet
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 8 sets
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
dumbbell pull overs x 10 reps
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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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