general warm up (10 minutes)
double club front swings x 50 reps
jumping jacks x 40 reps
kettlebell figure 8’s to hold x 30 reps
inch worms x 50 feet
specific warm up (5 minutes)
Hard Labor Day complex set up and light practice
strength (4 rounds)
Hard Labor Day complex
one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps
conditioning/accessory work (2 rounds)
Bulgarian bag x 15/15 reps
diamond push ups x 12 reps
45 to 90 degree leg lifts x 30 reps
The Cave 