Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (AMRAP – Rounds)
AMRAP 12
150/125m row
15 lying DB tricep ext (2)-use bench
12 Hammer curls
9 deadlifts
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 12
30s bike – hard – 65/58 rpm
15 reverse flys – DBs or straps
12 chin up/row
9 wall ball – heavy!
Treadmill
C: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 30s run – hard
Even – 6 CGPU + 6 seated knee tucks