general warm up (15 minutes)

push ups x 20 reps

sit ups x 20 reps

jumping jacks x 40 reps

barbaian lateral lunges x 20 reps

specific warm up (5 minutes)

circuit set up and light practice

cardio (3 rounds)

one round = sledge hammer strikes x 20 reps + sprawls x 10 reps + Bulgarian bag 360’s x 10/10 reps + sandbag shouldering x 10/10 reps + Sanddune plyo push ups 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 http://macefit.com and @2slingsteel.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: