Cave Strong-Iron Brotherhood(TOD) #663

general warmup (15 minutes)

kettlebell swings x 50 reps

barbarian squats x 20 reps

keg clean & push press x 5 reps

resistance band pull a parts x 100 reps

specific warmup (5 minutes)

set up circuit and light practice

strength (4 rounds)

one round = concrete slab carry x 50 feet + rescue dummy carry x 50 feet + chain bench press x 7 reps + keg shouldering x 5/5 reps

conditioning/accessory work (2 rounds)

heavy swings x 10 reps (minimum weight is 100 lb, scaled for safety as needed)

weighted situps x 10 reps

sandbag Zercher squats x 10 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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