Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (No Measure)
400m run @ 75% – warm up
Rest 2 min
1.5 mile run @ 85% – to light at 173rd and back
Rest 4-5 min
1 mile run @ 85%
Rest 3-4 min
800m run @ 85%
Jump in on finisher if time allows
Burn class
A: Metcon (AMRAP – Rounds)
All sets to be performed at 85% – hard pace
Remember you have rest after each block
AMRAP 5
5 air squats
5 jump squats
5/side renegade rows
5 medball sit up
5 min rest then
AMRAP 5
5 ring rows
5 CGPU
5 V up
5 D ball over – moderate
5 min rest then
EMOM 5
15/12 cal bike – 18/15 for advanced
5 min rest then
AMRAP 5
5 DB box step over – moderate/heavy
5 TTB/knee tucks