Beaverton Strength and Conditioning – Bulldog Burn
Floor
Metcon (No Measure)
EMOM 8
8 KB Power Clean
6 KB Alt. Reverse Lunge
4 KB Thruster
-Should be performed as an unbroken complex.
Treadmill
Metcon (No Measure)
AMRAP 8
60 sec Tread @ 80-85% effort
5 Plate Chest Press
5 Plate Front Raise (arms to parallel w/ground)
5 Plate Front to OH Raise
15 Plate Tricep Extensions
Bike
Metcon (No Measure)
AMRAP 8
25/20 Cals
12 TTB/Hanging Knee Tucks
Rower
Metcon (No Measure)
500/400m Row @ 85%+
60 sec Rest
400/300m Row @ 85-90%
45 sec Rest
300/200m Row @ 90-95%
30 sec Rest
200/150m Row -Max Effort