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