general warm up (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band good mornings x 15 reps
Power Wheel rollouts x 12 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
set up and light practice
cardio (16 Tabata intervals)
4 Tabata intervals each of
mountain climbers
flutter kicks
jumping jacks
squats
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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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