Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 12
Bike is the pace setter
P1 – 40s bike @ 80% -65/58 rpm +
20s bike @ 90%- 72/64 rpm +
P2 – rounds of
5 KB swing – full
5 Goblet squat
Add 1 rep each rotation
Floor
B: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 3 burpee + 9 ball slams
Even – 3 box jumps + 9 DB press
Treadmill
C: Metcon (Distance)
AMRAP 12
P1 – 20s run @ 80%
20s run @ 90%
P2 – 8 renegade rows + 8 DB sit up
Rotate when both are complete