Announcements
02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!
Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
EMOM 10
Odd – 15/12 cal bike
Even – 12 alt Curtsie lunge using straps
Treadmill
B: Metcon (Calories)
In 10 min
3 rounds of
30 cal run @ 85% – hard
20 DB floor press
10 Renegade rows
Time remaining – max cal run – reset runner
Rower
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20/15 cal row
6 D ball over
12 D ball squats