Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (Time)

75 – 50 – 25

Cals on treadmill


DB Incline bench -put end of bench on red box

DB concentration curl (split reps each side)

Heavier each set

time cap – 12 min

If you finish before time, run for max cals

B: Metcon (AMRAP – Rounds)


Odd – Seated tricep extension x 20

Even – Jump change lunges x 24

C: Metcon (No Measure)

3 sets of

45-60s chin over bar hold – palms in

24 alt knee to elbow from plank

12-15 straight leg raises from bar

Categories: WOD

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