Flex it!!

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 14

15/12 cal bike

21 seated DB curls

15 lying DB tricep ext (2)

9 DB front squat

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 14

20/16 cal row

8 alt 1 arm DB bench – heavy – 1 arm extended

8 alt DB front raises – mod light

8 alt lunges

Finisher

C: Metcon (Distance)

With a partner

Alt sets on treadmill

30s sprint

10s transition

6 sets each for distance

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