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