general warmup (15 minutes)

resistance band pull a parts x 125 reps

Neuro Grip pushups x 10 reps

keg squats x 10 reps

alternating sandbag shouldering x 20 reps

resistance band suitcase deadlifts x 20 reps (note: put a 45 lb bumper plate over the band)

specific warmup (5 minutes) set up and light practice

strength (4 rounds)

one round = rescue dummy shouldering x 3/3 reps + heavy wheel barrow push x 50 feet + concrete slab carry x 50 feet + heavy tappers x 5/5 reps

conditioning/accessory work (2 rounds)

Strongman log push press x 5 reps

heavy swings x 10 reps (minimum weight is 100lb)

kettlebell rack squats x 15 reps

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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