Cave Strong-Iron Brotherhood (TOD) #639

general warmup (15 minutes)

kettlebell figure 8’s to hold x 30 reps

sandbag shouldering x 12/12 reps

Sanddune plyo pushups x 15 reps

heavy tappers x 5/5 reps

specific warmup (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = heavy sled push x 50 feet + heavy frame carry x 50 feet

conditioning/accessory work (2 rounds)

tire flips x 5 reps

buddy tire twists x 20 reps

buddy tire pummeling x 20 reps

BONUS CHALLENGE: CARRY THE 200 LB “HUMBLER” SANDBAG FOR 100 FEET AND THE COACH PAYS FOR YOUR BBQ TODAY

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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