Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 – sprint sets
20s bike
12 Russian swings
8 ring row
Rest 4 min between A-B-C -D
Rower
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10/8 cal row
5 box jumps
5 HRPU
Floor
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 sit ups -feet-anchored
10 renegade rows
Treadmill
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 4
20s run – fast
12 Goblet squats
8 ball slams