Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Time)
200m run @ 75% -warm up
Rest 1 min
400m run @ 80-85%
Rest 2-3 min
800m run @ 85% x 2
Rest 3-4 min bt
1 mile run @ 85%
Burn class
Bike
A: Metcon (Time)
In 12 min
21-15-9 of
Cals bike
Ring rows – feet up
Then
15-10-5 of
DB sq clean thruster
Box jumps / step up
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 12
20/15 cal row
12 DB push press
12 Russian swings – heavy
Finisher
C: Metcon (No Measure)
3 sets of
15 banded face pulls
10/side banded standing rotations
15 banded Good mornings