Burn Bring A Friend

Beaverton Strength and Conditioning – Bulldog Burn

Metcon

Metcon (No Measure)

In 10 minutes, get through as much work as possible.

20 Burpees (split up however you’d like with partner)

-then-

Alternating rounds with partner

2-4-6-8-10

DB Alt. Lunges

DB Front Squats

DB S2OH

-then-

50/40 Cals Bike (split up however you’d like)
-After completing burpees, P1 does 2 Alt. Lunges, 2 Front Squats, 2 S2OH while P2 rests. Then P2 completes same sequence while P1 rests.

Rower

Metcon (No Measure)

AMRAP 10

P1: 15/12 Cals

P2: 4 D Ball Over Shoulder + 20m Front Carry
Switch after each partner completes work.

Treadmill

Metcon (No Measure)

AMRAP 10

P1:

25 Cal Run/20 Walk

P2:

8 KB Swings

8 Box Jumps

8 V-ups
P1 is pace-keeper and picks up wherever P2 leaves off in AMRAP.

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