You’re so Flexy

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 11

15/12 cal bike @ 80% – 62/56 rpm

8 seated curl to press

8 seated knee tucks

Add 2 reps each set

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 11

20 cal run

8 DB kick backs / side

16 standing tricep ext

24 knee up cruches – touch elbows to knees if possible

Floor

C: Metcon (AMRAP – Rounds)

EMOM 14

All together

Odd – 12 Goblet sq + 6 alternating lunges

Even – 12 BB curls + 6 chin ups

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