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