Sat

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (AMRAP – Rounds)

In a 12min window

Row 2000m , then

AMRAP of

10 push up

10 V-up

10 jump squat

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 12

20/15 cal bike @ 80%

6 ring row – feet up

6 KB reverse lunges

6 medball OH sit up

Add 2 reps each set

Finisher

C: Metcon (No Measure)

3 sets of

1 arm DB press x 5

1 arm DB row x 5

BSS x 5/side

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