Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
Every 3 min for 15 min
30 cal run
20 Russian swings – mod/heavy
10 Goblet squat
Work max – 2:00 – scale as needed
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 15
30s bike 75%
30s bike 85%
1 arm KB thruster x 5/side
10 TTB / V up
Finisher
C: Metcon (No Measure)
3-4 sets of
6/side x Alt 1 arm DB bench -1 arm stays extended
12 Pendlay rows – palm out
6/side x BSS