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