Monday Burn

Beaverton Strength and Conditioning – Bulldog Burn

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Bike

Metcon (No Measure)

4 Rounds

90 sec @ 70- 75%

30 sec @ 85%

15 sec Max Effort

Treadmill

Metcon (No Measure)

AMRAP 9

12 Seated Shoulder Press

14 SA DB Row (7/side)

20 Seated Knee Tucks (off bench)

60 sec Tread @ 80%

Floor

Metcon (No Measure)

AMRAP 9

15/12 Cal Row

10 Russian KB Swings

10 Chin-ups/10 Supine Ring Rows

10 Goblet Squats
-Swings and Goblet Squats should be heavy.

Finisher

Metcon (No Measure)

3 Rounds

30 sec hold/15 sec transition

Hollow Hold

Superman

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