Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Reps)
AMRAP 10
21-15 9 of
Bike for cals
DB thrusters
Ring row
This should take around 8 min +-
In remaining time perform max rep KB SDHP – 35/26 minimum
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 10
16/12 cal row
15 medball sit ups – OH
12 wallball
9 burpees
Treadmill
C: Metcon (AMRAP – Rounds)
AMRAP 10
20s run @ 75%
20s run @ 85%
12 Russian swings
12 alt reverse lunges – hold KB