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