JR Shortall 4/22/25 JR Shortall 4/22/25

4.23.25

Conditioning
5 Rounds E5M
400m Run

JR Shortall 4/8/25 JR Shortall 4/8/25

4.9.25

Conditioning
1k SkiErg
Last tested on 1/27/2024.

Conditioning
Tabata Bike x2
Rest 2 minutes between

Strength
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls
Last tested on 2/21/2025

JR Shortall 4/2/25 JR Shortall 4/2/25

Conditioning
1k Row
Last tested on 2/3/2025.

Metcon
5 RFT
10 Burpees to 6” target
15 T2B
:30 Handstand hold (RX+ 30’ Handstand walk)

JR Shortall 3/31/25 JR Shortall 3/31/25

Conditioning
10-minute Bike test

April Pull-up Challenge
1 max effort set of strict pull-ups

Skill Development
10 min EMOM
O: 5 Strict Pull-ups
E: 15 Push-ups

JR Shortall 3/24/25 JR Shortall 3/24/25

Conditioning
5-minute Row
Rest 3 minutes
5-minute Bike
Rest 3 minutes
X2