Beaverton Strength and Conditioning – Bulldog Burn
A: Metcon (No Measure)
Partner Up!
AMRAP
On a 13 min clock:
Buy in:
1000m/800m Row
-then-
AMRAP in remaining time
40 DB Push Press
30 Pull-up/Ring Rows
20 Box Jumps
10 Burpees
-One partner working at a time. Divide up work however you want.
Metcon (No Measure)
AMRAP 13
P1:
15 Russian Swing
100m KB Suitcase Carry (switch arms at 50m mark)
P2:
35 Cals Run/25 Cals Walk
-Switch when both partners are done with work.
C: Metcon (No Measure)
Med Ball Relay
Teams of 2-3
Alternating Rounds
20m Run, 10 Wall Balls, 20m Run
Repeat the sequence for the following movements:
10 Ball Slams
10 MB Burpees
10 MB Sit-ups
-start at lobby end of gym for each movement. Med Ball stays at rig end of gym.