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

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