Track and Burn

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

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