FBB+Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Deadlift, Weighted Ring Dip, Barbell Floor Wiper
6 sets, starting a set every 90 seconds, of:
A1. 4 Deadlifts (3011 tempo)
4 Deadlifts (3011 tempo)
4 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
2 Deadlifts (3011 tempo)
A2. 4 Weighted Ring Dips (2111 tempo)Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. 10 Barbell Floor Wipers
B. 2-4-6-8-10-12-14 Wall Ball Shots and Pull-Ups
2-4-6-8-10-12-14 Reps for Time:
– Wall Ball Shots
– Pull-Up
Time Cap: 10 minutes