Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (Distance)
AMRAP 16
1 person will always be rowing, rotate as needed
100 DB push press – 35/20
100 DB front squat
100 ring rows / feet up for challenge
100 Russian swings – heavy
In time left over max distance row
Goal – Men – 3500m
Ladies – 3000m
Bike
B: Metcon (Calories)
AMRAP 16
Bike is pace setter with 30 cals
Rotate each set
50 D ball over
50 medball burpee – extend ball OH at top
100 ab wheel rollouts / BB
100 jump squats with medball
In time left over max cal bike