Mon

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (AMRAP – Rounds)

AMRAP 13

15/12 cal row

8 push up – feet up

8 V-up

8 jump squat

Add 2 reps each set

Row same

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 13

15/12 cal bike

8 palm up ring row

8 DB push press

8 alt lunges

Add 2 reps each set

Bike same

Finisher

Treadmill

C: Metcon (Time)

With a partner

P1 – Run – 85%

P2 – 10 burpees

Rotate until 100 burpees are completed

10 min cap

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