JR Shortall 11/14/24 JR Shortall 11/14/24

11.15.24

Conditioning
10 Rounds E3M
10/7 Calorie Bike (RX+ 15/12)
Last tested on 9/15/2023.

Accessory
10 min EMOM
O: 25 Crossovers
E: 15 Slamballs @ 30/20

JR Shortall 9/2/24 JR Shortall 9/2/24

9.3.24

Conditioning
3 Rounds E10M
800 Run
Last tested on 9/12/2023

Accessory
10 min EMOM
O: 10 T2R
E: 30 Grasshoppers

JR Shortall 8/26/24 JR Shortall 8/26/24

Conditioning
Run 2.5k
CAP programming from 12/13/2021

Skill Development
Accumulate reps:
30 GHD Sit-ups
30 V-ups
1-minute L-sit
30 Hip Extensions

Accessory
15 minute Handstand walk practice

JR Shortall 7/1/24 JR Shortall 7/1/24

Conditioning
5 Rounds
Row 3 minutes
Rest 3 minutes
Score total distance.

Accessory
15-minute Handstand/Handstand walk practice

JR Shortall 3/28/24 JR Shortall 3/28/24

Conditioning
5 Rounds E4M
10/7 Calorie Bike (RX+ 15/12)
10/7 Calorie Row (RX+ 15/12)

Skill Development
Accumulate 30 GHD Sit-ups (RX+ 50)

Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8