IRON BROTHERHOOD TRAINING

GENERAL WARM UP (15 MINUTES)

Bear crawls x 100 feet

Chimp walks x 50 feet

Sanddune jumps x 10 reps

Inch worms x 50 feet

Resistance band diagonal pull a parts x 25/25 reps

SPECIFIC WARM UP (5 MINUTES)

Set up and light practice

STRENGTH (3 rounds)

One round =  triple tire flip & rear drag x 2 reps + Strongman log lift x 5 reps + weighted dips x 5 reps + bench press x 5 reps

CONDITIONING/ACCESSORY WORK (1 round)

2 hand side swings x 40 reps

Grinder Kord reverse flys x 15 reps

Mississippi shrugs x 10 reps (one rep = isometric hold at the top x 10 seconds + rest x 10 seconds)

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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