FBB+Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Back Squat, Dumbbell One-Arm Bent-Over Row, L-Sit
6 sets, starting a set every 90 seconds, of:
A1. 6 Back Squats (3011 tempo)
6 Back Squats (3011 tempo)
6 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
4 Back Squats (3011 tempo)
A2. 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)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
4 Dumbbell One-Arm Bent-Over Rows (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. L-Sit for 30-45 seconds
B. Lunge/SitUp/Pull Up/Plank
Lunge/SitUp/Pull Up/Plank
3 Rounds
30m Suitcase KB/DB Walking Lunge
20 V-Up/Sit Up
10 Strict (Weigted) Pull Up
10/10 Plank Twist Over KBScoring: Not Scored