Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (AMRAP – Rounds)
AMRAP 13
15/12 cal row
8 push up – feet up
8 V-up
8 jump squat
Add 2 reps each set
Row same
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 13
15/12 cal bike
8 palm up ring row
8 DB push press
8 alt lunges
Add 2 reps each set
Bike same
Finisher
Treadmill
C: Metcon (Time)
With a partner
P1 – Run – 85%
P2 – 10 burpees
Rotate until 100 burpees are completed
10 min cap