Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x 3
15 cal run @ 85%
10 jump change lunges
5 push ups
Sprint sets
Rest 90s between sets
Bike
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 x 3
12/10 cal bike @ 85%
6 Russian swings
12 KB deadlifts
Rest 90s between sets
Sprint sets
Finisher
C: Metcon (No Measure)
3-4 sets of
1 arm DB row x 8
Weighted side lunges x 8
1 arm DB press x 8