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