“HARD LABOR” DAY is our annual celebration of
the blessing of hard physical work
general warm up (10 minutes)
Adex club inside mills x 20/20 reps
Adex club pull overs x 20 reps
clamp curls x 15 reps (learned from Jedd Johnson)
Adex mace barbarian squats x 20 reps
specific warm up (5 minutes)
keg/stone/sandbag carry set up and light practice
strength (20 minutes)
keg/stone/sandbag carry x 100 feet x 1/1/1/1/1 Note: Use at least 100 lb
conditioning/accessory work (3 rounds)
straight arm push downs (with 5 second negatives) x 15 reps
heavy Adex club front cleans x 15 reps
The Cave 