Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 14
15/12 cal bike
10 BB curls
10 Reverse lunges BB on back
20 Banded tricep pushdown – use PVC as handle
Add 2 reps each set
Treadmill
B: Metcon (AMRAP – Rounds)
EMOM 14
Odd – 40s run @ 85%
Even – 8 seated DB curls + 8 Seated tricep extensions
Finisher
C: Metcon (Time)
Descending ladder 10-1
Feet up KB push up
TTB or medball sit up