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