general warm up (15 minutes)
specific warm up (5 minutes)
Tabata intervals set up and practice
cardio (16 Tabata intervals)
one Tabata interval = max reps x 20 seconds + rest x 10 seconds
kettlebell swings x 4 intervals
sledge hammer strikes x 4 intervals
push ups x 4 intervals
Grinder Kord recline rows x 4 intervals
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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