Wow! Another milestone is being hit right now. This is our 600th TOD since we started counting. There many before that, but I have no idea how many.
general warm up (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band suitcase deadlifts x 20 reps
Grinder Kord recline rows x 20 reps
barbarian walking lunges x 100 feet
Sanddune plyo pushups x 15 reps
specific warm up (5 minutes)
wheel barrow push set up and light reps
note: make sure the tire is pumped up all the way
strength (5 rounds)
heavy wheel barrow push x 50 feet
conditioning/accessory work (2 rounds)
Fat Grip dumbbell rows x 5/5 reps
grappler twists x 20 reps
weighted pull ups x 5 reps
The Cave 