Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

AMRAP 9

60 sec Tread @ 80%

5 Plate Front Raise (arms to parallel w/ ground)

5 Plate Front to OH Raise

15 Plate Tricep Extensions

Floor

Metcon (No Measure)

AMRAP 9

30 DU/40 SU

10 Double KB Deadlift (heavy)

8 KB Push-up*

6 Chin-ups
*May elevate feet on Push-up if form allows.

Bike

Metcon (No Measure)

AMRAP 9

Barbell Bicep 21

30 Russian Twists

Bike 45 sec @ 80%

Finisher

Metcon (No Measure)

3 Rounds

Superset

8 DB Bench Press

8 Barbell Row (Supine Grip)

Rest 60 sec
-Weight should be challenging but not to failure.

Categories: WOD

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