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