Beaverton Strength and Conditioning – Bulldog Burn
Track Work
Treadmill
A: Metcon (No Measure)
Perform each set @ 80-85% – sustainable but tough, no major drop offs
30s run
1 min rest
45s run
90s rest
1 min run
2 min rest
4 sets
Burn class
Floor
A: Metcon (AMRAP – Rounds)
AMRAP 12
Ascending ladder – 1-2-3…..
Russian swing
Goblet squat
V-up
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 12
15/12 cal bike – hard pace – 63/58 RPM+
4 D ball over
4 D ball squat cleans
4 burpees
Add 1 rep each set
Finisher
C: Metcon (No Measure)
4-5 sets of
8 DB bench – alt arm – @ 30X0 -4/side
8 seated DB curls
8 DB deadlifts @ 30X0