FBB+Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Romanian Deadlift, Weighted Ring Dip, Beat Swing on Bar
6 sets, starting a set every 90 seconds, of:
A1. 6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
4 Romanian Deadlifts (3011 tempo)
A2. 6 Weighted Ring Dips (2111 tempo)
6 Weighted Ring Dips (2111 tempo)
6 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
4 Weighted Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 10 Beat Swing on Bars
B. 5 Rounds For Time of Deadlifts, Toes to Bars, and Box Jumps
5 Rounds for Time:
– 6 Deadlifts
– 8 Toes to Bars
– 10 Box Jumps