Cave Strong-training of the day (TOD) #773

general warmup (15 minutes)

resistance band pull a parts x 120 reps

double dumbbell cleans x 10 reps

overhead tire carry x 100 feet

medicine ball chest passes x 10 reps

Zercher sandbag squats x 15 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (1 round)

one round = (bench press x 5 reps + rest x 15 seconds) x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell rows x 12 reps

Grinder Kord reverse flys x 15 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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