Cave Strong-training of the day (TOD) #807

general warmup (15 minutes)

flutter kicks x 150 reps

pause supermans x 15 reps

clock pushups x once around the clock

Iron Boot squat & knee raises x 20 reps

specific warmup (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 4 sets

conditioning/accessory work (2 rounds)

strict pullups x 8 reps

dips x 8 reps

Note: after two rounds, finish with wrist roller x 8 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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