Beaverton Strength and Conditioning – Bulldog Burn
Warm-up
Track Work
A: Metcon (No Measure)
50m sprint @ 75% x 2
50m sprint @ 85% x 2
Rest 30s between
B: Metcon (No Measure)
100m sprint x 2
Rest 30s between
200m sprint x 2
Rest 1 min between
400m sprint x 4
Rest 90s between
C: Metcon (No Measure)
If time allows, finisher with class
Burn class
Bike
A: Metcon (AMRAP – Rounds)
AMRAP 14
30 cal bike @ 80% – 60/50+ RPMs
20 – 1 arm KB sit up (10/10)
10 D ball squats – hold any way
Rower
B: Metcon (AMRAP – Rounds)
AMRAP 14
14/12 cal row @ 80%
6/side Russian step up – weighted
12 DB strict press
Add 2 cals / set
Add 2 reps / set
Finisher
C: Metcon (AMRAP – Reps)
AMRAP 8
5 wall ball – heavy
5 burpee
Add 1 rep / set