Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Time)
400m run @ 75%
Rest 2 min
800m run @ 85% x 4
Rest 3-4 min between
400m run @ 75%
Burn class
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 10
20/16 cal bike
12 ball slams
10 ball push ups
8 squats w/ball
Treadmill
B: Metcon (AMRAP – Rounds)
AMRAP 10
10 cal run – mod hard
5/side Renegade row
10 DB sit up
Add 2 cals and 2 reps each set
Floor
C: Metcon (AMRAP – Rounds)
AMRAP 10
10 DB/KB box step over
10 feet up ring rows
10 DB push ups