Cave Strong-Iron Brotherhood training of the day (TOD) #672

general warmup (15 minutes)

weight plate orbits x 20 reps

45 to 90 degree leg lifts x 20 reps

kettlebell figure 8’s to hold x 20 reps

bear hug keg squats x 10 reps

traveling broad jumps x 100 feet

specific warmup (5 minutes)

set up and light practice

strength (3 rounds)

one round = floor press x 5 reps + stone lift ladder x 1 + Meadows rows x 5/5 reps

conditioning/accessory work (2 rounds)

trap bar deadlifts x 10 reps

weighted pushups x 10 reps

double dumbbell curls 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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