Cave Strong-Black & Blue Friday (TOD) #616

general warmup (15 minutes)

barbarian knee walkups x 15 reps

battering rams x 15/15 reps

clock pushups x once around the clock

dumbbell push press x 10/10 reps

specific warmup (5 minutes)

stone carry & log lift set up and light practice

strength (4 rounds)

one round=stone carry x 100 feet + log overhead lift x 5 reps

conditioning/accessory work (1 round)

bandido squat jumps x 10 reps

weighted situps x 10 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

resistance band pull a parts x 50 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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