Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 10
20s bike @ 75%
20s bike @ 85%
10m walking lunges
10 Renegade rows (5/5)
10m walking lunge back
Add 1 row/side each set
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 10
15/12 cal row – 80%
12 archer ring row (6/6)
8 push ups
Floor
C: Metcon (AMRAP – Reps)
AMRAP 10
Ascending ladder 1-……
1 DB squat clean thruster
1 box jump over / step over