Beaverton Strength and Conditioning – Bulldog Burn
Bike
A: Metcon (AMRAP – Rounds)
Sprint sets
Every 3 min for 15 min
15/12 cal bike
12 wallball – UB
12 Russian swings – heavy
Treadmill
B: Metcon (AMRAP – Rounds)
AMRAP 15
10 cal row
10 jump change lunges
10 Renegade rows (5/5) – no pushup
Add 2 cals and reps each set
Finisher
C: Metcon (AMRAP – Rounds)
AMRAP 5 of the following complex
With DBs
1 lunges each leg
2 deadlift
3 curls
4 front squats
5 presses