Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Distance)
All runs to be done at 85%+
On treadmill
Partner up- alt sets
1-2-3-2-1-2-3-2-1
Min run
Min rest
Score is distance
Burn class
Rower
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
150m row – hard
12 Abwheel rollouts
12 CGPU – use bench or box as needed to achieve full ROM
Bike
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15/12 cal bike
3 wall walks
6 Goblet squats – heavy
Add 1 wall walk + 2 squats each set
Finisher
C: Metcon (Time)
10 min cap
Accumulate 150 wall ball
each break perform 5 burpees