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
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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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The Cave 