Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
15 cal run
5 DB bench
5 DB tricep ext. – lying on bench
5/side reverse lunges w/DB
Add 1 rep each set
Bike
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 DB push up
5 DB curls
5 DB press/push press
15/12 cal bike
Add 1 rep each set
Finisher
C: Metcon (Time)
Ascending ladder – 1-2-3…..10
Chin up
Dip / CGPU
Goblet squat – mod heavy
For time – go fast