Track and Burn

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

Comments are closed.