Cave Strong-training of the day (TOD) #540

general warm up (10 minutes)

Battling Ropes x 100 double waves

Sanddune split squats x 12/12 reps

jumping jacks x 60 reps
side shuffles x 200 feet

specific warm up (5 minutes)

strict pull ups / dumbbell curls set up and light practice

strength (4 rounds)

one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps

conditioning/accessory work (1 round)

alternating sandbag shouldering x 30 reps

Zercher sandbag carry x 150 feet

wrist roller x 10 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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