Skill work Emphasis:

Agility
Midline control

Strongman/Gymnastics Conditioning, Long-Duration

“Stronghold”
18 rounds for time:
Farmers’ carry 2x short gym
20 second hollow-body hold

After-Hour Accessory Exercise

Accuracy lacrosse ball bowling!
Stand up foam rollers on one end of the gym. From the opposite end, try to roll a lacrosse ball and knock down the foam rollers

After class: Do accessory exercise, record workout results, clean & return equipment.

Before class: No prep needed.