Mon

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 12

30s bike @ 70/60 RPM

12 wall ball – heavy UB

6 feet up rows

Add 2 reps each set

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 12

150/125m row @ sub 2:00 / 2:15

6 heavy 2 KB deadlift

6 Goblet squat

Add 2 reps each set

Finisher

C: Metcon (No Measure)

3-4 sets of

1 leg glute bridge x 6

Side plank hip raises x 12/side

Curl to press x 12

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