Wed B

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

AMRAP 12

20s bike @ 75%

20s bike @ 85%

10m walking lunges (carry DB for intensity)

10 DB floor press

10m walking lunge back

Add 1 row/side each set

B: Metcon (AMRAP – Rounds)

AMRAP 12

Ascending ladder 1-……

1 DB squat clean thruster

1 box jump over / step over

1 Archer ring row/side

C: Metcon (No Measure)

4 sets of

Banded tricep push down x 24

(turn hands out at bottom for maximum pump)

Standing BB curl x 12

DB bench press x 12

Super set all 3 moves, then rest 2 min

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