general warm up (15 minutes)
rotation push ups x 25 reps
hollow rocks x 20 reps
rear bear crawls x 100 feet
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test
rest as needed
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test
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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 