Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (Time)
AMRAP 15
P1 – 15 wall ball – mod/heavy + 8 ring rows/pull up/feet up row
P2 – Bike 16/12 cals
Switch when both are done
Rower
B: Metcon (Distance)
AMRAP 15
P1 – 6 rep each of
DB deadlift
Bent over DB row
Standing DB press
DB front squat
P2 – row for distance -goal as team 2500/2000m or more
Switch after each complex
Use different weights as needed for movements
Finisher
C: Metcon (Time)
Complete as a team – alt sets
100 push ups in sets of 5
100 V ups in sets of 5