HomeGrown AthletX - Functional Fitness

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A: Metcon (10 Rounds for reps)

Burpee Cycling Benchmark
On the Minute x 10:

"X" Burpee Box Jump Overs (R+24/20, Rx20/16″)

*EMOM you choose a set number of reps and stick with it. Allow at least :20sec of rest so you don't fall off.

B: Metcon (Time)

15-12-9:

Strict Shoulder Press (R+95/65, Rx 75/55)

Barbell Rollouts

200 Double-Unders

12-9-6:

Strict Shoulder Press (R+115/75, Rx 95/65)

Barbell Rollouts

150 Double-Unders

9-6-3:

Strict Shoulder Press (R+125/85, Rx115/65)

Barbell Rollouts

100 Double-Unders