Cave Strong-training of the day (TOD) #709

general warmup (15 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

strict pullups x 7 reps

chimp walks x 50 feet

inch worms x 50 feet

specific warmup (5 minutes)

grappler rows set up and light practice

strength (20 minutes)

grappler rows x 7 reps x 4 sets

conditioning/accessory work (2 rounds)
recline rope rows x 4/4 reps

dumbbell pullovers x 8 reps

Grinder Kord reverse flys x 12 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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: