Flex it!!

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds)

AMRAP 13

20 cal run @ 80%

12 DB bench press – moderate

24 Russian twists

12 Feet up push up – KB optional

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 13

20s bike @ 80%

20s bike @ 90%

15 BB curls

12 TTB / knee tucks

9 chin up / row palm up

Finisher

C: Metcon (AMRAP – Reps)

ALternating Tabata sets

1- jump change lunges

2- banded tricep pushdown w/PVC

8 sets each

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