Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 14
15/12 cal bike @ 80%
6/side x 1 arm DB curl seated – elbow in knee
6/side x 1 arm DB kickbacks
24 jump change lunges
Treadmill
B: Metcon (AMRAP – Rounds)
EMOM 14
Odd- 30s run @ 85% – hard
Even – 30s max rep KB tricep extensions -lay on back on bench
Finisher
C: Metcon (Time)
1-10 of
DB incline bench – use mod/heavy DB for both
Chin ups