Track and Burn

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Distance)

All runs to be done at 85%+

On treadmill

Partner up- alt sets

1-2-3-2-1-2-3-2-1

Min run

Min rest

Score is distance

Burn class

Rower

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

150m row – hard

12 Abwheel rollouts

12 CGPU – use bench or box as needed to achieve full ROM

Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15/12 cal bike

3 wall walks

6 Goblet squats – heavy

Add 1 wall walk + 2 squats each set

Finisher

C: Metcon (Time)

10 min cap

Accumulate 150 wall ball

each break perform 5 burpees

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