Cave Strong-training of the day (TOD) #730

general warmup (15 minutes)

rotation pushups x 25 reps

45 to 90 degree leg lifts x 25 reps

grave digger rear lunges x 10/10 reps

pause supermans x 15 reps

specific warmup (5 minutes)

weighted pullups/lat pull downs set up and light practice

strength (7 rounds)

one round = weighted pullups or lat pull downs x 5 reps + rest x 15 seconds

conditioning/accessory work (2 rounds)

dumbbell pullovers x 12 reps

Zottman curls 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.

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