Beaverton Strength and Conditioning – Bulldog Burn
Floor
A: Metcon (AMRAP – Rounds)
AMRAP 13
P1 – 200m Farmer carry – mod/heavy
P2 – rounds of
12 D ball squats
9 Ring row – feet up
6 HRPU
Rotate when FC gets back
Treadmill
B: Metcon (AMRAP – Rounds)
AMRAP 13
P1 – 200m 1 arm OH carry -switch at 100m
P2 – Run 25 cal + 5 burpees fast
Rower
C: Metcon (Time)
2000m row – 300m max per turn
P1 – row – hard
P2 – 15 wallball + 10 sit up- rest until switch