Beaverton Strength and Conditioning – Bulldog Burn
A: Metcon (No Measure)
Bike, Tread, or Rower – Athletes choice!
4 Rounds
60 sec Green
45 sec Yellow
15 sec Max Effort
B/C: Metcon (No Measure)
EMOM 8
KB Complex
5 KB SDHP
5 KB Swing
5 KB Goblet Squat
-Weight should be challenging.
B/C: Metcon (No Measure)
AMRAP 8
10-12 DB or Suspension Strap Reverse Fly
12 Alt. Reverse Lunge
12 Plank Ups (Lead 6R, 6L)
D: Metcon (No Measure)
4 Rounds
12-16 Side Lateral Raises
10-14 Side Hip Raises/Side
Rest 30 sec between rounds
-Use DB or metal plates for lateral raises