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Wednesday Burn

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

2 min Tread /12 D Ball Over

90 sec Tread /10 D Ball Over

60 sec Tread/ 8 D Ball Over

30 sec Tread/6 D Ball Over

*Tread effort should be 80-85%

A/B/C: Metcon (No Measure)

EMOM 9

1. 6-8 Devil’s Press

2. 17/12 Cals Bike

3. 40 sec Hollow Hold

A/B/C: Metcon (No Measure)

AMRAP 9

300/250m Row

7 Erg Pike Ups

14 Power Step-ups (7/side)

D: Metcon (No Measure)

3 Sets

12 DB Pullover

12-15 DB Supine Tricep Extension

60-90 sec rest between sets

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