Beaverton Strength and Conditioning – Bulldog Burn
Rower
Metcon (No Measure)
In 12 minutes, get through as much work as possible.
21-18-15-12-9-6-3
Cals on Rower
Wall Balls
Bike
Metcon (No Measure)
AMRAP 12
25/20 Cals Bike (+5)
12 Alt. DB Snatch
24 Russian Twists (use DB)
Finisher
Metcon (No Measure)
3 Sets
12 SL Deadlift (6/side)
12 Bicep Twist Curls
12 Side Lateral Raise
Can use DB, BB or KB for Single Leg Deadlift
Track Work
A: Metcon (Time)
400m run @ 75%
Rest 2-3 min
800m run @ 85%
Rest 3-4 min
1600m run @ 75%
Rest 4 min
2000m run @ 5k race pace or 85%
Score 2k