Beaverton Strength and Conditioning – Bulldog Burn
Bike
Metcon (No Measure)
Buy in:
100 Single Unders
-then-
2 min Bike/5 KB SDHP + 10 KB Swings
90s Bike/5 KB SDHP + 10 KB Swings
60s Bike/5 KB SDHP + 10 KB Swings
30s Bike/5 KB SDHP + 10 KB Swings
-then-
Cash Out:
100 Single Unders
Rower
Metcon (No Measure)
On a 9 minute clock:
Buy in:
1k/800m Row
-then-
AMRAP in remaining time:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Treadmill
Metcon (No Measure)
Groups of 3 at Tread
EMOM 9
1. 45 sec @ 80-85%
2. 14 Rotating MB Slams
3. 30 sec Hollow Hold
Finisher
Metcon (No Measure)
3 Sets
6/side SA DB Push Press @ 31×1
15 Band Tricep Pushdowns