Beaverton Strength and Conditioning – Bulldog Burn
A: Metcon (Time)
75 – 50 – 25
Cals on treadmill
30-20-10
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)
EMOM 12
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