Beaverton Strength and Conditioning – Bulldog Burn
A: Metcon (Time)
As a 2 person team
Complete the following
P1 – Row for distance
P2 – 6 Devils press + 12 DB push ups – feet up for intensity
Floor work is pace setter – rotate when done
Goal – Men – 2500m
Ladies – 2000m
12 min cap
B: Metcon (Time)
As a 2 person team
P1 – Bike for cals
P2 – 12 wallball + 6 pull up/row
Use a heavy WB – push yourself
Floor work is pace setter
Goal – Men – 200 cal
Ladies – 150 cal
12 min cap
C: Metcon (AMRAP – Rounds)
All together
“Death by”….
Burpee + D ball over – 100/70
Min 1 – 1/1
Min 2 – 2/2
etc until fail