Wed

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 – sprint sets

20s bike

12 Russian swings

8 ring row

Rest 4 min between A-B-C -D

Rower

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10/8 cal row

5 box jumps

5 HRPU

Floor

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 sit ups -feet-anchored

10 renegade rows

Treadmill

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

20s run – fast

12 Goblet squats

8 ball slams

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