JR Shortall 4/17/25 JR Shortall 4/17/25

4.18.25

Skill Development
6 min EMOM
12 Ring rows

Metcon
20 min EMOM
O: 1-minute Calorie row
E: :30 Ring Push-ups

JR Shortall 4/16/25 JR Shortall 4/16/25

4.17.25

Metcon
4 Rounds E6M
20 GHD Sit-ups
20 DB Front Squats @ 35/25
20/16 Calorie Bike

JR Shortall 4/15/25 JR Shortall 4/15/25

Strength
10 min EMOM
3 Push Press @ 70% 1RM

Metcon
5 RFT
10 Burpees
20 DB Push Press @ 35/25
40 Double-unders (RX+ 25 Crossovers)

JR Shortall 4/14/25 JR Shortall 4/14/25

Strength
7 Rounds E3M
Deadlift
2x3; 2x2; 3x1

JR Shortall 4/13/25 JR Shortall 4/13/25

Metcon
15 min AMRAP
3 Wallballs @ 20/14
3 Ring Muscle-ups
Add 3 reps to wallballs each round.
CAP programming from 3/15/2025.