Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (Time)
As a 2 person team
2000m row (sets of 250/300m)
P1 – Row for distance -hard
P2 – 4 D ball over + 4 burpees – heavy
Time cap – 12 min
Bike
B: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 45s bike – 63/58 rpm
Even – 21 wall ball – UB
Finisher
C: Metcon (AMRAP – Rounds)
3 sets each of
8 pull ups – use a partner
8 DB press / side
8/side 1 arm KB sit up