general warmup (15 minutes)

pushups x 30 reps

kettlebell figure 8’s to hold x 40 reps

kettlebell goblet squats x 20  reps

sandbag shouldering x 12/12 reps

specific warmup (5 minutes)

circuit set up and light practice

strength (4 rounds)

one round = heavy weight plate stack rows x 5 reps + grappler twists x 20 reps + grappler push press x 5/5 reps + weighted pushups x 5 reps

conditioning/accessory work (2 rounds)

heavy swings x 10 reps (minimum of 88lb)

double chain curls x 10 reps

double chain presses x 10 reps

Feast will be at Oak & Stone on Clark Rd. after training

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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