Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

3-4 Rounds

9 min cap.

10 DB Bench Press

10 DB Pullover

12/Side Split Squat DB Push Press

30 sec Tread @ 80%

Floor

Metcon (No Measure)

EMOM 9

1. 30 sec Jump Rope

2. Max Rep Strict-Pull-ups/Chin-ups

3. 24 Side Side Hip Raises (12/side)

Metcon (No Measure)

AMRAP 9

40 sec Bike @ 80%

10 Alt Lateral Lunge

10 Plate Chest Press

10 Plate Front Raise (arms parallel to ground)

15 Plate Tricep Extension
Can weight the lunge.

Bike

Finisher

Metcon (No Measure)

3 Rounds

-Barbell Bicep 21s

-Max Rep Banded Tricep Pulldowns

-30 sec Seated Knee Tucks

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