Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

Floor

Metcon (No Measure)

3-4 Rounds

8 Alt. SA DB Bench Press

8 DB Bench Press

12 Supine Tricep Extension

14 Leg Drops (off bench)

Bike

Metcon (No Measure)

EMOM 8

Even: 40 sec. Bike @ 80%

Odd: 14 KB Lateral Lunge (7/side)

Metcon

Metcon (No Measure)

AMRAP 8

100m Run

12 SA Ring Row (6/side)

12 Power Step-ups (6/side)

20 sec Box Dips

Finisher

Metcon (No Measure)

3 Rounds

12 Hammer Curl

12 MB Crunch

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