JR Shortall 5/8/25 JR Shortall 5/8/25

5.9.25

Metcon
10 Rounds E3M
20 Wallballs @ 20/14
10/7 Calorie Bike
Last tested on 12/2/2022.

JR Shortall 5/7/25 JR Shortall 5/7/25

5.8.25

Metcon
25 min EMOM
1: 50’ Sled Push
2: 15 Sit-ups
3: 5 DBall Cleans @ 100/60
4: 30 Grasshoppers
5: Rest

JR Shortall 5/6/25 JR Shortall 5/6/25

Strength
4 Rounds E2M
10 Bent Rows

Metcon
4 RFT
20 DB Burpee Deadlifts @ 35/25 (RX+ 50/35)
20/15 Calorie Row
Last tested on 1/16/2024.

JR Shortall 5/5/25 JR Shortall 5/5/25

JR Shortall 5/4/25 JR Shortall 5/4/25

Skill Development
5 min EMOM
5 Strict Pull-ups

Metcon
4 RFT
7 Strict Pull-ups
14 Power Cleans @ 135/95
400m Run