Mon

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

Categories: WOD

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