Cave Strong-Iron Brotherhood-training of the day (TOD) #772

general warmup (15 minutes)

jumping jacks x 50 reps

pushups x 25 reps

concrete slab carry x 50 feet

sledge hammer strikes x 15/15 reps

weight plate stack rows x 7 reps

specific warmup (5 minutes)

strength (4 rounds)

one round = Atlas stone lift x 3 reps + front sled pull also carrying the rescue dummy x 50 feet

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

Bulgarian bag 360’s x 12/12 reps

horizontal sledge hammer strikes x 10/10 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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