Iron Brotherhood #652

general warmup (15 minutes)

sledge hammer strikes x 15/15 reps

grave diggers x 15/15 reps

overhead tire carry x 100 feet

lateral tire throws x 100 feet

rotation pushups x 20 reps

specific warmup (5 minutes)

set up and light practrice

strength (4 rounds)

one round = keg carry x 100 feet + log clean & push press x 5 reps + axle deadlifts x 5 reps + rescue dummy shouldering x 5 reps

conditioning/accessory work (2 rounds)

close grip grappler rows x 10 reps

nightmares x 10 reps

Mississippi shrugs x 10 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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