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 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 http://macefit.com and @2slingsteel.

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