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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

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