Sunday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Rower

Metcon (No Measure)

AMRAP 9

15/12 Cals

12 V-ups

35 DU/50 SU

12 2 Hand KB Clean

Bike

Metcon (No Measure)

2 Rounds

15 sec Bike @ 90%

15 sec Arms Only

60 sec @ 75-80%

-Right into-

2 Rounds

15 sec Bike @ 90%

15 sec Legs Only

60 sec @ 75-80%

-Right Into-

2 Rounds

15 sec Bike @ 90%

15 sec Out of Saddle

60 sec @ 75-80%

Metcon

Metcon (No Measure)

AMRAP 9

200m Run

12 High to Low Planks

12 Plyo Skaters

12 SA DB Push Press

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