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Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (AMRAP – Rounds)

AMRAP 13

15/12 cal bike – 80%

16 alt DB bench (8/8)

12 chin up / palm up rows

A/B : Metcon (AMRAP – Rounds)

AMRAP 13

30 cal run – 80%

12 V ups

24 Russian twists – medball

12 jump squats – use medball for intensity if form allows

C: Metcon (AMRAP – Rounds)

Tabata style

Alt each set – 20s work – 10s transition

D ball curls

Banded tricep push downs

8 sets each

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