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

4.3.25

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

JR Shortall 3/20/25 JR Shortall 3/20/25

Skill Development
12 min EMOM
1: 12 GHD Sit-ups (RX+ 15)
2: :45 DBall hold @ 100/60
3: 40 Double-unders (RX+ 25 Crossovers)

Conditioning
10 min AMRAP
20/16 Calorie SkiErg
Rest :30 between