Beaverton Strength and Conditioning – Bulldog Burn
A/B: Metcon (AMRAP – Rounds)
Every 3 min for 12 min
12 x 2 KB deadlifts
12 Goblet squats
12/10 cal bike
90% effort
A/B: Metcon (AMRAP – Rounds)
AMRAP 12
20 cal run @ 80%
10 DB press
10 Renegade rows
Add 5 cals and 2 reps each set
C: Metcon (AMRAP – Rounds)
3 sets of
6/side – 1 arm KB sit up
12 feet up glute bridges
12 box step ups – weighted
Track Work
A: Metcon (No Measure)
200m run x 4 @ 80-85%
Rest 2 min BT
400m run x 4 @ 80-85%
Rest 2-3 min BT
Rest 4-5 min before 800m
800m run @ 85-90%