Beaverton Strength and Conditioning – Bulldog Burn
Floor
A: Metcon (Time)
In 10 min complete
50 single unders
10 TTB / V-up
10 shoulder press DB
50 single unders
20 TTB / V-up
20 shoulder press
50 single unders
30 TTB / V-ups
30 shoulder press
Time left over – AMRAP burpees
Bike
B: Metcon (AMRAP – Rounds)
EMOM 10
Odd – 16/13 cal bike
Even – 12 KB deadlift (2) – mod heavy
Treadmill
c: Metcon (AMRAP – Rounds)
10 min of
Buy in – 400m run (.25) – 200m walk (.13)
Then
3 rounds of
5/side reverse sliders
10 DB reverse flys
15 cal run
Then in time left over – max distance run