Track and Burn

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%

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