general warmup (15 minutes)
pushups x 30 reps
recline rope climb x 5
sandbag shouldering x 10/10 reps
weighted situps x 10 reps
specific warmup (5 minutes)
Atlas stone lifts setup and practice
strength (20 minutes)
Atlas stone lifts x 3 reps x 5 sets
conditioning/accessory work (3 rounds)
grappler bar close grip rows x 10 reps
medicine ball isometric squeeze x 45 seconds
The Cave 