Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
Sprint sets – you should need all remaining time to recover….
Every 4 min for 16 min
30s run @ 80%
6 D ball squat cleans
6 D ball over
12 squat thrusts (no push up burpee)
30s run @ 90% – hard
Bike
B: Metcon (AMRAP – Rounds)
EMOM 16
Odd – 22/16 cal bike (45s max)
Even – 16 wall ball – UB
Finisher
C: Metcon (No Measure)
3 sets of
BSS x 5 – weighted
1 min weighted plank hold – belt and boxes
DB floor press x 5 – heavy