If you haven’t read Day 2 yet, you can find it here: http://ironfitnessonline.com/?p=147
Resistance Training:
Legs & Neck
Squats (using a Kettlebell for added resistance)
Reps 22/29/20/21/29
Dead Lift – 3 sets, 12 reps
Neck Bridge – 3 sets, 10 reps (this exercise is for grappling, you can replace it with something else, like lunges or toe raise)
Cardio
My cardio was another day of caveman training. I did mostly different exercises than the last time but still used a mixture of Kettlebells, running, ground & pound on a heavy bag, punching a standing heavy bag and body weight exercises. You can do pretty much anything you want to, but you need to keep working for the entire 5 minute round, before taking a 1 minute break and repeating for up to 3 rounds.
Resistance Training:
Legs & Neck
Squats (using a Kettlebell for added resistance)
Reps 22/29/20/21/29
Dead Lift – 3 sets, 12 reps
Neck Bridge – 3 sets, 10 reps (this exercise is for grappling, you can replace it with something else, like lunges or toe raise)
Cardio
My cardio was another day of caveman training. I did mostly different exercises than the last time but still used a mixture of Kettlebells, running, ground & pound on a heavy bag, punching a standing heavy bag and body weight exercises. You can do pretty much anything you want to, but you need to keep working for the entire 5 minute round, before taking a 1 minute break and repeating for up to 3 rounds.
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