Beaverton Strength and Conditioning – Bulldog Burn
Rower
A: Metcon (Time)
12 min cap
2000m row
Every 2 min perform 15 wallballs
Floor
B: Metcon (AMRAP – Rounds)
AMRAP 12
4 DB deadlift
4 DB hang power cleans
4 front squat
4 S2OH
After each set perform a 40m shuttle sprint
Add 1 rep each set
Finisher
C: Metcon (Calories)
3 min max cal bike