Cave Strong-training of the day (TOD) #547

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 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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