Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 14
20/16 cal bike – 80-85%
12 DB bench – incline
12 KB tricep ext – lying on floor
12 standing barbell curls
Treadmill
B: Metcon (AMRAP – Rounds)
AMRAP 14
25 cal run- 80%
6/side reverse slider lunges
12 DB reverse flys
12 – 1 arm sit up (6/side)
Finisher
C: Metcon (AMRAP – Rounds)
10 min cap
Ascending ladder 1-10
Goblet squat
Chin up
Feet up KB push up