general warm up (15 minutes)

rotation push ups x 20 reps

45-90 degree leg lifts x 20 reps

Grinder Kord reverse flys x 15 reps

Sanddune jumps x 10 reps

specific warm up (5 minutes)

circuit set up & practice

cardio (3 rounds)

one round = chimp walks x 50 feet + traveling broad jumps x 50 feet + flutter kicks x 100 reps + mountain climbers x 50 reps + grave digger rear lunges x 10/10 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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