general warm up (15 minutes)

bear crawls x 100 feet

tin mans x 100 feet

kettlebell figure 8’s to hold x 30 reps

weight plate orbits x 20 reps

weight plate strict front raises x 15 reps

specific warm up (5 minutes)

circuit set up and light practice

close grip isometric pulls (max. effort) x 4 reps

strength (2 rounds each of A & B)

circuit A: one round = close grip grappler rows x 8 reps + Viking push press x 8 reps + keg squats x 8 reps

circuit B: one round = heavy wheel barrow push x 50 feet + weighted dips x 5 reps + weighted push ups x 7 reps + weighted sit ups x 7 reps

NOTE: If we have enough people we will add some improvised log drills also

conditioning/accessory work (1 round)

200lb sandbag carry x 50 feet

tire pummeling x 20 reps

horizontal sledge hammer strikes x 10/10 reps

weighted push ups x 10 reps

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 and @2slingsteel.

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