Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 12
30s bike @ 70/60 RPM
12 wall ball – heavy UB
6 feet up rows
Add 2 reps each set
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 12
150/125m row @ sub 2:00 / 2:15
6 heavy 2 KB deadlift
6 Goblet squat
Add 2 reps each set
Finisher
C: Metcon (No Measure)
3-4 sets of
1 leg glute bridge x 6
Side plank hip raises x 12/side
Curl to press x 12