Wednesday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Bike

Metcon (No Measure)

Buy in:

100 Single Unders

-then-

2 min Bike/5 KB SDHP + 10 KB Swings

90s Bike/5 KB SDHP + 10 KB Swings

60s Bike/5 KB SDHP + 10 KB Swings

30s Bike/5 KB SDHP + 10 KB Swings

-then-

Cash Out:

100 Single Unders

Rower

Metcon (No Measure)

On a 9 minute clock:

Buy in:

1k/800m Row

-then-

AMRAP in remaining time:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Treadmill

Metcon (No Measure)

Groups of 3 at Tread

EMOM 9

1. 45 sec @ 80-85%

2. 14 Rotating MB Slams

3. 30 sec Hollow Hold

Finisher

Metcon (No Measure)

3 Sets

6/side SA DB Push Press @ 31×1

15 Band Tricep Pushdowns

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