Thursday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Bike

Metcon (No Measure)

AMRAP 9

20/15 Cals

2 Rope Climbs

10 KB Push-ups
-Sub 4 Rope Raise/Lowers for Climbs

-Elevate feet for push-ups if form allows.

Rower

Metcon (No Measure)

AMRAP 9

15/12 Cals

10 Erg Pike Ups (use rower seat)

20 Russian Twists

Treadmill

Metcon (No Measure)

5 Rounds

Every 2 minutes

15 sec @ 80%

15 sec @ 90-95%

6 Jump Change Lunges AFAP

3 Jump Squats AFAP

Finisher

Metcon (No Measure)

3 Rounds

30 sec Hollow Hold

15 sec Rest

30 sec Superman

30 sec Rest

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