Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
A: Metcon (AMRAP – Rounds)
AMRAP 12
20s run at 75%
20s run at 85-90%
6/side Russian step up -use DBs ti add intensity
12 HRPU or feet on box
Bike
B: Metcon (AMRAP – Rounds)
EMOM 12
Odd- 18/13 cal bike
Even – 6 sit up + 6 V up + 12 Rissian twists with medball – over back = 1
Finisher
C: Metcon (No Measure)
3-4 sets of
IYT x 8
BSS x 8
30-45s chin over bar hold