FBB+Lightweight Metcon
Functional Body Building
&
Metcon
A. Alternating Sets: Romanian Deadlift, Ring Dip, Hollow Flutters
6 sets, starting a set every 90 seconds, of:
A1. 8 Romanian Deadlifts (3011 tempo)
8 Romanian Deadlifts (3011 tempo)
8 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
6 Romanian Deadlifts (3011 tempo)
A2. 8 Ring Dips (2111 tempo)
8 Ring Dips (2111 tempo)
8 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
6 Ring Dips (2111 tempo)
Scaled to Feet on Box Ring Dips/Banded Dips if neededA3. Hollow Flutters for 45 seconds
B. 14 minute AMRAP of Single Kettlebell Deadlifts, Suitcase Carries, and Burpees
As Many Rounds and Reps as possible in 14 minutes:
– 15 Single Kettlebell Deadlifts @ 32/24 lbs
– Suitcase Carry 30 meters @ 32/24 kg
– 15 Burpees