Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3-6-9-12-15-12-9-6-3-……
Cals bike
DB push press
Box step overs wth DBs
Rower
B: Metcon (AMRAP – Rounds)
EMOM 12
Odd – 15/12 cal row or 45s max
Even – 16 wallball UB – challenging
Finisher
C: Metcon (AMRAP – Rounds)
4-5 sets of
10 alt “alligators”
10 knee to chest w/feet in straps or rings
10 KB push ups – feet up