general warm up (15 minutes)
clock push ups x once around the clock
windshield wipers x 20 reps
leg scissors x 30 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = jumping jacks x 30 reps + bear crawls x 50 feet + hanging knee raises x 15 reps + sit ups x 20 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 