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