Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
AMRAP 13
20 cal run @ 80%
12 DB bench press – moderate
24 Russian twists
12 Feet up push up – KB optional
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 13
20s bike @ 80%
20s bike @ 90%
15 BB curls
12 TTB / knee tucks
9 chin up / row palm up
Finisher
C: Metcon (AMRAP – Reps)
ALternating Tabata sets
1- jump change lunges
2- banded tricep pushdown w/PVC
8 sets each