JR Shortall 10/20/24 JR Shortall 10/20/24

10.21.24

Metcon
5 Rounds E5M
60 Double unders
20 Slamballs @ 30/20
10 Bench Press @ 115/75 (RX+ 155/105)

Accessory
6x50’ Reverse Sled Drag

JR Shortall 10/15/24 JR Shortall 10/15/24

10.16.24

Strength
7 Rounds E3M
3 Back Squats with :05 desc tempo

Metcon
5 min AMRAP
10 Alternating Jumping Lunges
10 Burpees

Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 15 Hip Extensions

JR Shortall 8/18/24 JR Shortall 8/18/24

Strength
7 Rounds E3M
Overhead Squats
2x3; 2x2; 3x1

Accessory
400m Barbell Walk
RX: 95/65
RX+: 135/95