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