Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (AMRAP – Rounds)
AMRAP 9
250m row
8 DB deadlift
8 DB hang power clean (knee)
8 DB front squat
8 DB push press
Bike
B: Metcon (AMRAP – Reps)
AMRAP 9
35-25-15
Cals on bike
Wallball
In time left over perform max ball slams
Finisher
C: Metcon (No Measure)
3 sets of
8/side 1 arm KB sit up
8 push ups @ 31X1
8 Pendlay rows @ 31X1