Cave Strong-training of the day (TOD) #571

general warm up (15 minutes)

weight plate orbits x 15/15 reps

clock push ups x once around the clock

Grinder Kord recline rows x 15 reps

specific warm up (5 minutes)

barbell rows/DB curls set up and light practice

strength (4 rounds)

one round = barbell rows x 8 reps + double dumbbell curls x 8 reps

conditioning/accessory work (2 rounds)

weight stack push downs x 12 reps

resistance band hammer curls x 12 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 and @2slingsteel.

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