Monday B

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

Every 4 min for 16 min

25/20 cal bike @ 85% – (65/58 RPMs)

12 wallball-heavy + UB

8 burpees

2:00-2:15 work -rest remainder

Each set is sprint

Rest 6 min min between A/B

Treadmill

B: Metcon (AMRAP – Rounds)

Every 4 min for 16 min

30 cal run / 20 cal power walk

12 ball slams

8 box jumps – fast step ups

Each set is a sprint

Accessory Work

C: Metcon (No Measure)

6 ring row @ 30X1 – feet up to add intensity

6 push ups @ 30X1

4/side BSS @ 30X1

3-4 sets

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