Thursday

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 10

20s bike @ 75%

20s bike @ 85%

10m walking lunges

10 Renegade rows (5/5)

10m walking lunge back

Add 1 row/side each set

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 10

15/12 cal row – 80%

12 archer ring row (6/6)

8 push ups

Floor

C: Metcon (AMRAP – Reps)

AMRAP 10

Ascending ladder 1-……

1 DB squat clean thruster

1 box jump over / step over

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