Track and Burn

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.

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