FBB+Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Deadlift, Weighted Ring Dip, Single Arm Dumbbell Overhead Squat
6 sets, starting a set every 90 seconds, of:
A1. 7 Deadlifts (3011 tempo)
7 Deadlifts (3011 tempo)
7 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
5 Deadlifts (3011 tempo)
A2. 7 Weighted Ring Dips (2111 tempo)
7 Weighted Ring Dips (2111 tempo)
7 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
5 Weighted Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 4 Single Arm Dumbbell Overhead Squats
B. 12 minute AMRAP of Running, Single Arm Dumbbell Overhead Squats, and Pull-Ups
As Many Rounds and Reps as possible in 12 minutes:
– Run 400 meters
– 6 Single Arm Dumbbell Overhead Squats
– 6 Pull-Ups