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