Sunday

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 8

Even: 20 Run/15 Walk

Odd: 6 KB SDHP + 10 Russian Swings

Bike

Metcon (No Measure)

4 Rounds

75s Green

15s Yellow

15s Max Effort

15s Arms Only/Legs Only

Rounds 1, 2 = Arms Only

Rounds 3, 4 = Legs Only

Floor

Metcon (No Measure)

AMRAP 8

Suspension Trainer

8/side SL Squats

8 Alligators

8 Jump Squats

12 Reverse Flys

12 Bicep Curls
-use suspension trainer for all movements.

Rower

Metcon (No Measure)

AMRAP 8

300/250m Row

12 Alt. OH Plate Lunges

6 Burpees to Plate

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