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 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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