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 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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