Beaverton Strength and Conditioning – Bulldog Burn
Treadmill
Metcon (No Measure)
AMRAP 8
25 Run/20 Walk
6 D Balls Over Shoulder
Rower
Metcon (No Measure)
4 Rounds
75 sec Green
30 sec Yellow
15 sec Max Effort
Bike
Metcon (No Measure)
AMRAP 8
17/12 Cals
12 Alt. SA KB Swings
12 Plank Ups
Floor
Metcon (No Measure)
AMRAP 8
14 Alt. Curtsy Lunge
14 Alt. Alligators
12 Reverse Fly
12 Bicep Curls
6 Jump Squats
-use straps for all movements