general warmup (15 minutes)
recline rope climb x 5 reps
resistance band pushups x 20 reps
bandido squat jumps x 15 reps
sandbag good mornings x 20 reps
specific warmup (5 minutes)
Atlas stone lift set up and light practice
strength (20 minutes)
Atlas stone lifts x 2 reps x 8 sets
conditioning/accessory work (1 round)
1 hand farmers walk x 200 feet
double dumbbell curls x 15 reps
pinch grip isometric weight plate hold x max time
The Cave 