Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Time)
400m run @ 70% – warm up
Rest 2 min
2 mile run @ 85%
Rest 4 min
1 mile run @ 85%
Rest 4 min
800m run @ 85%
Burn class
A: Metcon (No Measure)
Tabata
8 Rounds Each Station
20 sec work/10 sec rest
2 min rest between stations
1. Tread
2. Alt. Side V-up
3. Bike
4. SA DB Push Press (switch arm each round)
5. Row
B: Metcon (No Measure)
3 Rounds
10-12 Alt. Hammer Curl
8 I, Y, T