Monday B

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds)

Sprint sets – you should need all remaining time to recover….

Every 4 min for 16 min

30s run @ 80%

6 D ball squat cleans

6 D ball over

12 squat thrusts (no push up burpee)

30s run @ 90% – hard

Bike

B: Metcon (AMRAP – Rounds)

EMOM 16

Odd – 22/16 cal bike (45s max)

Even – 16 wall ball – UB

Finisher

C: Metcon (No Measure)

3 sets of

BSS x 5 – weighted

1 min weighted plank hold – belt and boxes

DB floor press x 5 – heavy

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