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 am the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility. Our training is old school style, and it gets results!

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