Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
Every 4 min for 16 min
25 cal run @ 85%+
20 alt knee to elbow from plank
10 jump squats
Bike
B: Metcon (AMRAP – Rounds)
Every 4 min for 16 min
Bike 20/15 cal @ 63/56 rpm
6 DB hang squat cleans-moderate
6 DB deadlift-heavy
6 DB push ups
Use different DBs as needed for tough stimulus
Finisher
C: Metcon (No Measure)
With straps
IYTs x 8-10
Rest 2 min between sets
3 sets