general warmup (15 minutes)
dumbbell star complex x 1
dumbbell high pulls x 10/10 reps
dumbbell push press x 7/7 reps
double dumbbell rack squats x 15 reps
specific warmup (5 minutes)
sled push/Atlas stone gravity-breakers set up and light practice
strength (4 rounds)
one round = sled push x 100 feet + Atlas stone gravity-breakers x 3 reps
conditioning/accessory work (2 rounds)
Atlas stone lifts x 2 reps
heavy swings x 8 reps (minimum weight is 106 lb)
The Cave 