Mon B

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

Every 3 min for 12 min ( 4 sets)

15/12 cal bike-hard

10 wallball – heavy

10 push ups

Rest remainder of time

Max work time – 1:30

Treadmill

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 30s hard sprint

Even – 12 Russian swings + 12 jump squat

Finisher

C: Metcon (AMRAP – Rounds)

3-5 sets of

Seated Arnold press x 8

1 arm DB row x 8

Seated knee tuck x 16

Categories: WOD

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