Mon B

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

Every 3 min for 15 min

12 wallball – heavy

6 burpees

15/12 cal bike sprint

90%+ effort all sets

B: Metcon (AMRAP – Rounds)

AMRAP 15

30s row @ 75% -moderate

30s row @ 85% – hard

8 DB deadlift

8 DB hang power clean

8 DB front squat

8 DB push press

C: Metcon (Time)

50-40-30-20-10

Crunches – shoulders off deck

25-20-15-10-5

Push ups – feet up for intensity

Alternate moves

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