Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (Distance)
On a treadmill
800m @ 80% x 5
Rest 4 min or rotate with partner
If run takes longer than 5 min then do 4 sets
Burn class
Floor
A: Metcon (AMRAP – Rounds)
Ascending ladder 1 – 10
Incline DB Bench press (bench on red box)
TTB or hang leg raise to hip high
1 arm OH squat each side
Cap – 16 min
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 16
14/10 cal bike @ 62/56 rpm +
6 renegade rows (3/3- no push up)
6 DB sit ups – hold on chest
Add 2 cals and 2 reps each set
Finisher
C: Metcon (No Measure)
3-5 sets of
12-15 banded seated pull downs BTN – use band and PVC
20-25 CG wall tricep extensions
45-60s FLR – see video below