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