Track and Burn

Announcements

02/08 – 6:45PM Class Canceled (Set up for competition)
02/09 – All Classes Canceled. Come cheer on your fellow athletes at the Valentine’s Day Massacre!

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (No Measure)

200m run x 2 @ 80%

Rest 2 min between

400m run x 4 @ 85%

Rest 3 min between

800m x 1 @ 90%

Burn class

Bike

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30s bike @ 75%

30s bike @ 85%

8 Russian swings

8 Goblet lunges (4/4)

Add 2 reps each set

Rower

B: Metcon (AMRAP – Rounds)

Every 3 min for 12 min

30s row sprint

6 burpees

12 ball slams

Finisher

C: Metcon (No Measure)

3-4 sets of

12 DB reverse flys

24 medball sit ups

12 alt side planks

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