general warm up (15 minutes)

double club front swings x 75 reps

kettlebell rack carry x 200 feet

bear hug keg squats x 10 reps

recline rope climb x 5 reps

strict pullups x 7 reps

specific warm up (5 minutes)

stone carry/floor press set up and light practice

strength (4 supersets)

one superset = stone carry x 50 feet + floor press x 8 reps

conditioning/accessory work (2 rounds)

weighted pushups x 10 reps

weighted situps x 10 reps

dumbbell rows x 10/10 reps

sandbag good mornings 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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