Wednesday

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Reps)

AMRAP 4 x 3

Rest 2 min between

25 cal run-very hard

6 burpee box jump/step up

6 KB deadlift (2)-heavy

Bike

B: Metcon (AMRAP – Reps)

AMRAP 4 x 3

Rest 2 min between

14/10 cal bike – very hard

6 D ball over-moderate

6 ring row / pull up

Finisher

C: Metcon (No Measure)

3 sets of

1 arm DB p press @ 31X1 x 5

Banded face pull with 2s pause x 10

60s plank hold – weighted – use boxes and belts

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