Cave Strong-training of the day (TOD) #644

general warmup (15 minutes)

Grinder Kord recline rows x 15 reps

Grinder Kord flys x 15 reps

overhead weight plate carry x 100 feet

weight plate strict front raises x 12 reps

specific warmup (5 minutes)

lateral keg loading/keg squats set up and light practice

strength (4 rounds)

one round = lateral keg loading x 5/5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

Gama casts x 20 reps

Atomic pushups x 10 reps

recline rope climbs x 5

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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