Cave Strong-training of the day (TOD) #605

general warm up (15 minutes)

dumbbell star complex x 2

resistance band bandido squats x 15 reps

resistance band baseball swings x 20/20 reps

chimp walks x 100 feet

specific warm up (5 minutes)

dead-stop bench press set up and light practice

strength (20 minutes)

dead-stop bench press x 5 reps x 5 sets

conditioning/accessory work (3 rounds)

Sanddune plyo pushups x 10 reps

resistance band tricep push downs x 20 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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