Beaverton Strength and Conditioning – Bulldog Burn
Rower
Metcon (No Measure)
500/400m Row
60 sec Rest
400/300m Row
45 sec Rest
300/200m Row
30 sec Rest
200/150m Row
Bike
Metcon (No Measure)
AMRAP 8
15/10 Cals
10 Double KB Deadlift
100m Farmer’s Carry
Floor
Metcon (No Measure)
EMOM 8
1. 12-14 Box Jumps
2. 14 DB Thruster
Finisher
Metcon (No Measure)
3 Sets
10-12 BW Row (Supine Grip)
10-12/Side SA Side Lateral Raise (Seated, Knee Tuck)