Beaverton Strength and Conditioning – Bulldog Burn
Floor
A: Metcon (AMRAP – Rounds)
AMRAP 14
Ascending ladder 2-4-6-8-10…..
2 seated DB curls
2 lying tricep extensions
2 pulse lunges/side
Bike
B : Metcon (AMRAP – Rounds)
AMRAP 14
20s bike @ 75% – 60/54 rpm
20s bike @ 85% – 64/58 rpm
4/side – 1 arm DB bench (keep 1 arm extended, rotate reps)
4/side 1 arm DB row
Add 1 rep/side each set – mod heavy
B : Metcon (AMRAP – Rounds)
AMRAP 14
20s bike @ 75% – 60/54 rpm
20s bike @ 85% – 64/58 rpm
4/side – 1 arm DB bench (keep 1 arm extended, rotate reps)
4/side 1 arm DB row
Add 1 rep/side each set – mod heavy
Finisher
C: Metcon (No Measure)
3-4 sets of
Cuban press x 8 – light
BSS x 8/side – good control , upright torso
25 sit ups