Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 14
15/12 cal bike
21 seated DB curls
15 lying DB tricep ext (2)
9 DB front squat
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 14
20/16 cal row
8 alt 1 arm DB bench – heavy – 1 arm extended
8 alt DB front raises – mod light
8 alt lunges
Finisher
C: Metcon (Distance)
With a partner
Alt sets on treadmill
30s sprint
10s transition
6 sets each for distance