Beaverton Strength and Conditioning – Bulldog Burn
Bike
Metcon (No Measure)
4 Rounds
90 sec @ 70- 75%
30 sec @ 85%
15 sec Max Effort
Treadmill
Metcon (No Measure)
AMRAP 9
12 Seated Shoulder Press
14 SA DB Row (7/side)
20 Seated Knee Tucks (off bench)
60 sec Tread @ 80%
Floor
Metcon (No Measure)
AMRAP 9
15/12 Cal Row
10 Russian KB Swings
10 Chin-ups/10 Supine Ring Rows
10 Goblet Squats
-Swings and Goblet Squats should be heavy.
Finisher
Metcon (No Measure)
3 Rounds
30 sec hold/15 sec transition
Hollow Hold
Superman