Functional Bodybuilding

3 minute easy row

(7 minutes)
5 x 1:00 row easy for 0:50 & sprint for 0:10 (everyone together and stress going very hard for the :10)

(15 minutes)
Complete each movement before moving on – partner with someone similar in skill/strength
  1. 3 x 6 (each) single leg landmine RDL
  2. 3 x 10 Box Step up with DB or KB (moderate height—doesn't need to be crazy, looking to get a good pull with the top leg not just a big drive off the grounded foot
  3. 3 x 4 Segmented Snatch Grip Deadlift – 3 pauses, just below the knee, just about and then at the top or waist line –moderate weight, need to keep that back perfect


MetCon - 6/19/2019 - MetCon

10 Min AMRAP
  • 20 Wall Balls (20/14)
  • 10 Pull Ups