Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
Every 4 min for 20 min
20/15 cal bike (1 min) – hard
15 wall ball UB
8 ring rows
SPRINT!!
Rower
B: Metcon (AMRAP – Rounds)
Every 4 min for 20 min
20/15 cal row – hard
10 DB deadlifts
5 DB squat clean thrusters
Finisher
C: Metcon (No Measure)
3 sets of
IYTs x 8
60s FLR – plank w/shoulders protracted
1 leg squat to red box x 5 or Candle stick x 5/leg