Thursday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (No Measure)

Bike, Tread, or Rower – Athletes choice!

4 Rounds

60 sec Green

45 sec Yellow

15 sec Max Effort

B/C: Metcon (No Measure)

EMOM 8

KB Complex

5 KB SDHP

5 KB Swing

5 KB Goblet Squat
-Weight should be challenging.

B/C: Metcon (No Measure)

AMRAP 8

10-12 DB or Suspension Strap Reverse Fly

12 Alt. Reverse Lunge

12 Plank Ups (Lead 6R, 6L)

D: Metcon (No Measure)

4 Rounds

12-16 Side Lateral Raises

10-14 Side Hip Raises/Side

Rest 30 sec between rounds
-Use DB or metal plates for lateral raises

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