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