Beaverton Strength and Conditioning – Bulldog Burn
Rower
Metcon (No Measure)
Partner Up!
AMRAP 15
Row 250/200
-Immediately after getting off rower complete:
A: 35 DU/50 SU + 10 Push-ups
or
B: 10 MB Slams + 10 MB Sit-ups
*Alternate between A and B movements. Do not do both each time you get off the rower.
P1 starts on rower and completes jump rope turns and push-ups while P2 rests. P2 completes row, jump rope and push-ups while P1 rests. P1 then does row, slams, and sit-ups.
Metcon (No Measure)
EMOM 16
1. 20/15 Cals Tread
2. 14 DB Snatch (7/side, not alternating)
3. 5 KB Lunge Squat Complex*
4. Rest
*Lunge Forward Left Foot, Lunge Forward Right Foot, Squat = 1