Beaverton Strength and Conditioning – Bulldog Burn
Metcon
Metcon (No Measure)
AMRAP 12
35 Cals Bike or Tread (alternate each round)
12 Rotating MB Slams
12 MB Crunch
*Ladies Bike 25 cals, Walkers 25 cals
Rower
Metcon (No Measure)
EMOM 12
-Alternate movements each round-
1. 40 sec Row @ 80-85%
2. 10 Forward to Reverse Lunge (5/side)
3. 20 SA DB Push Press (10/side)
-Can weight Lunges with KB or DB.
Finisher
Metcon (No Measure)
3 Sets
10-12 Erg Hamstring Curls
10-12 Reverse Flys