Thursday B

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Reps)

In 12 min

5 rounds of

20/15 cal bike @ 85%

10 burpees

Time left over max rep Russian KB swings

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 12

10 cal run

5/side Renegade row -no push up

5/side 1 arm DB situp

Add 5 cals each set

Add 1 rep/side each set

Finisher

C: Metcon (No Measure)

3 sets of

20m walk 1 arm OH lunge -switch at 10m

5/side 1 leg DB RDL

10/side – side plank hip raise/lower

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