Thursday B

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

40s run @ 80%

20s run @ 90%

6 Renegade rows w/pushup (3/3)-L/R/PU

6 DB side lunges (3/3)

Run same

Add 2 reps each set

Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

15/12 cal bike @ 85% – hard

12 Ball slams

12 KB swing 3/4 high

Bike same

Add 2 reps each set

Finisher

C: Metcon (AMRAP – Rounds)

Death by

D ball over + D ball squat -70/50 MINIMUM

Min 1 – 1 of each

Min 2 – 2 each….

Go until failure to complete full set

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