Beaverton Strength and Conditioning – Bulldog Burn
A/B: Metcon (No Measure)
AMRAP 11
4-8 Strict Pulll-ups
8 DB Push-ups
8 DB Bent-Over Rows
12 Air Squats
12 Plate Sit-ups
A/B: Metcon (No Measure)
4 Rounds
Every 3 minutes
8 KB SDHP
8 Russian Swings
25/20 Cals Bike
-Scale calories as necessary to allow 90sec rest.
C: Metcon (No Measure)
3-4 Rounds
20-25 Band Pull Aparts
6/side Half Kneel KB Crossover
8/side Pulse Lunge
– Rest as necessary between movements.
Can use DB or KB to weight lunges.