Beaverton Strength and Conditioning – Bulldog Burn
Metcon
Metcon (No Measure)
In 10 minutes, get through as much work as possible.
20 Burpees (split up however you’d like with partner)
-then-
Alternating rounds with partner
2-4-6-8-10
DB Alt. Lunges
DB Front Squats
DB S2OH
-then-
50/40 Cals Bike (split up however you’d like)
-After completing burpees, P1 does 2 Alt. Lunges, 2 Front Squats, 2 S2OH while P2 rests. Then P2 completes same sequence while P1 rests.
Rower
Metcon (No Measure)
AMRAP 10
P1: 15/12 Cals
P2: 4 D Ball Over Shoulder + 20m Front Carry
Switch after each partner completes work.
Treadmill
Metcon (No Measure)
AMRAP 10
P1:
25 Cal Run/20 Walk
P2:
8 KB Swings
8 Box Jumps
8 V-ups
P1 is pace-keeper and picks up wherever P2 leaves off in AMRAP.