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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

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