Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
Metcon (No Measure)
EMOM 8
Even: 20 Run/15 Walk
Odd: 6 KB SDHP + 10 Russian Swings
Bike
Metcon (No Measure)
4 Rounds
75s Green
15s Yellow
15s Max Effort
15s Arms Only/Legs Only
Rounds 1, 2 = Arms Only
Rounds 3, 4 = Legs Only
Floor
Metcon (No Measure)
AMRAP 8
Suspension Trainer
8/side SL Squats
8 Alligators
8 Jump Squats
12 Reverse Flys
12 Bicep Curls
-use suspension trainer for all movements.
Rower
Metcon (No Measure)
AMRAP 8
300/250m Row
12 Alt. OH Plate Lunges
6 Burpees to Plate