FBB+Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Front Squat, Dumbbell One-Arm Bent-Over Row, Evil Wheel
6 sets, starting a set every 90 seconds, of:
A1. 8 Front Squats (3011 tempo)
8 Front Squats (3011 tempo)
8 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
6 Front Squats (3011 tempo)
A2. 8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
8 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
6 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 8 Evil Wheels
B. Rounds for Reps of Wall Ball Shots and Pull-Ups
For 8 Rounds spend 30 seconds on each movement, trying to accumulate as many reps as possible:
– Wall Ball Shots
– Pull-Up
Rest 1 minute between each round