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 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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