general warm up (15 minutes)
hollow rocks x 20 reps
pause supermans x 15 reps
Zarcher sandbag cleans x 10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (4 rounds)
stone carry x 100 feet
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
diamond push ups x 10 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 