Beaverton Strength and Conditioning – Bulldog Burn
Metcon (No Measure)
AMRAP 8
12 Alt. Lateral Lunges (6/side)
14 Goblet Squats
16 Plank Opp. Knee to Elbow
-Use KB to weight lunges and squats.
Metcon (No Measure)
AMRAP 8
8 DB Bench
10 DB Pull-overs
12 Leg Drops off Bench
30 sec Tread @ 85%
-Can sub 100m run outside for 30sec on tread.
Metcon (No Measure)
AMRAP 8
60 Sec Bike @ 80%
12 Suspension Strap Reverse Flys
16 SL Squats (8/side)
-Use straps for SL Squats.
Finisher
Metcon (No Measure)
3-4 Rounds
30 sec on/15 sec transition
Hammer Curls
Banded Tricep Pulldowns
Knee Tuck MB Toss
-Move to alternating hammer curls when you can no longer do double.
-Athletes may start at any station and share equipment