Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
Every 3 min for 15 min
15/12 cal bike
12 Goblet squats – mod/heavy
9 palm up rows / chin up – UB
Treadmill
B: Metcon (AMRAP – Rounds)
AMRAP 15
20s run @ 80%
20s run @ 90%
8 DB hang cleans
8/side – 1 arm DB sit up
Add 1 rep each set
Finisher
C: Metcon (No Measure)
4 sets of
20 knee tucks / TTB
15 push ups
10 OH squats – training bar/PVC