general warmup (15 minutes)
weight plate orbits x 12/12 reps
strict weight plate front raises x 8 reps
recline rope climbs x 4 reps
weighted situps x 10 reps
specific warmup (5 minutes)
Atlas stone lifts set up and light practice
strength (20 minutes)
Atlas stone lifts x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
weight plate rows x 8 reps
recline rope rows x 8/8 reps
The Cave 