general warm up (15 minutes)

bodyweight squats x 25 reps

rotation push ups x 20 reps

hanging knee raises x 15 reps

specific warm up (5 minutes)

circuit set up and  practice

cardio (3 rounds)

one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15 reps + Sanddune plyo push ups x 15 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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