Announcements
02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!
Beaverton Strength and Conditioning – Bulldog Burn
Bike
Each block is 5 min with 5 min rest between
Work at a very hard pace for all 4 blocks
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
10/8 cal bike
10 wallball UB
85-90% effort
Treadmill
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
15 cal run / 10 PW
12 Russian twists (over/back=1)
6 sit ups – medball
Floor
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 DB deadlifts – heavy
5 box jumps / step ups
Floor
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 ring rows / feet up
5 KB push up / feet up
5 Goblet squats