Track and Burn

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

https://www.youtube.com/watch?v=4FJoiKQXW0A

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