Beaverton Strength and Conditioning – Bulldog Burn
Track Work
Metcon (No Measure)
-On Treadmill-
1 x 400m @70%
Rest 2 min
2 x 800m@ 90%
Rest 4 min between sets
4 x 400m @ 80%
Rest 3 min between sets
Rower
Metcon (No Measure)
2.5/2k Row
Every 2 minutes get off and perform 2 D Balls Over the Shoulder
Time Cap: 13 minutes
-Start on rower. First D Balls at 2:00 minute mark.
Bike
Metcon (No Measure)
AMRAP 13
15/12 Cals
12 Lateral Lunge to Reverse Lunge Complex (6/side)
12 Low to High Plank (Lead 6x each arm)
12 MB Slams
-can add weight to lunges
Finisher
Metcon (No Measure)
3-4 Rounds
12 SLDL 6/side
12-15 Side Lateral Raises
15-20 Band Tricep Pulldowns
Rest approx 15-30 sec between movements.