Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
AMRAP 12
20 cal run @ 80%
4 Tabata sets of DB curls
20 cal run
4 Tabata sets of lying Tricep ext
Bike
B: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 40s hard bike
Even – 6 feet up rows + 6 feet up push up
Floor
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Ascending / descending 1-10-1…..
Alt lunges/side
Alt weighted step ups/side
Perform 1 lunges each leg , then 1 step up each leg…
Perform 2 lunges each leg, then 2 step ups each leg….