Beaverton Strength and Conditioning – Bulldog Burn
Bike
Metcon (No Measure)
2 min green
1 min yellow (last 15 sec out of saddle ME)
2 min green
1 min yellow
20 sec out of saddle ME
1 min 40 sec of recovery pace
Metcon
Metcon (No Measure)
8 Min AMRAP
Run 25/Walk 20
12 KB forward lunge to reverse lunge combo (6/side)
12 RDLS
For lunge combo, goal is not to touchdown in between, 6 reps per side before switching legs
Metcon
Metcon (No Measure)
8 Min AMRAP
12 DB pullovers
8 tricep extensions
12 DB SA pulsing split squat with press (6/side)
8 kneeling strict press
Burn Group Effort!
Metcon (No Measure)
2-3 Rounds-4 stations
45 sec on/15 sec transition
bicep curls
ab wheel
chin-ups/reverse grip ring rows
push-ups