general warm up (15 minutes)

resistance band archer pulls x 25/25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

Grinder Kord recline rows x 15 reps

specific warm up (5 minutes)

circuit practice

cardio (3 rounds)

0ne round = bear crawls x 100 feet + leg lifts x 20 reps + kettlebell figure 8’s to hold x 20 reps + push ups x 20 reps + long cycles x 20 reps + resistance band pull a parts x 20 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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