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