Beaverton Strength and Conditioning – Bulldog Burn
Rower
Metcon (No Measure)
EMOM 12
1. 10/8 Cals Row
2. 14 MB Lunges w/Twist (7/side)
3. 30 sec MB Super Crunch
Bike
Metcon (No Measure)
AMRAP 12
16/11 Cals Bike
8 KB/DB Deadlift
40m Farmer Carry
8 KB/DB Push-up
Finisher
Metcon (No Measure)
3-4 Rounds
12-15 Supine Grip BW Row
8-10 Erg Pike-ups
Track Work
A: Metcon (Time)
400m run x 10
Rest 90s between
Increase speed each set
Start moderate