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 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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