Thurs B

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 40s row sprint

Even – 15 G2OH w/plate

B: Metcon (AMRAP – Rounds)

AMRAP 12

20/16 cal bike @ 80%

4/side – 1 arm DB thrusters

8 sit ups w/DB

Add 1 thruster and 2 sit ups each set

C: Metcon (No Measure)

3 sets of

1 min anti-rotation squat hold -keep back flat and chest up

Banded face pulls w/1s hold x 8-12

Banded good mornings x 8-12

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