Thursday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

On a 10 minute clock:

2 min Tread @ 80%

14 OH Plate Reverse Lunges

14 Alt. Side Plate V-ups

90 sec Tread @ 80%

12 OH Plate Reverse Lunges

12 Alt. Side Plate V-ups

60 sec Tread @ 80%

10 OH Plate Reverse Lunges

10 Alt. Side Plate V-ups

30 sec Tread @ 80%

8 OH Plate Reverse Lunges

8 Alt. Side V-ups

-Recovery Run/Walk for remaining time on clock.

Bike

Metcon (No Measure)

EMOM 10

Even: 17/12 Cals Bike

Odd: 4 D Ball Over Shoulder +20m Carry
-Scale to finish calories by 30 sec.

Rower

Metcon (No Measure)

AMRAP 10

15/12 Calories Rower

12 DB Deadlift

9 DB Hang Power Cleans

6 DB S2OH

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