Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (Time)
For time with a 12 min cap
150 wall ball
Each break perform 15/12 cals on bike
Use a weight that allows you to do 15-20 reps each set
Rower
B: Metcon (AMRAP – Rounds)
EMOM 12
15s row sprint
3 burpees
Treadmill
C: Metcon (AMRAP – Rounds)
AMRAP 12
30s run @ 75%
30s run @ 85%
12 Renegade rows
12 sit up/V up