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