Beaverton Strength and Conditioning – Bulldog Burn
Track Work
A: Metcon (2 Rounds for time)
On a tread or road
400m run @ 75%
Rest 2 min
1 mile run @ 85% – hard pace
Rest 4 min
400m run @ 75%
Rest 2 min
1 mile run @ 85%
Record both 1 mile times
Burn class
Treadmill
A: Metcon (AMRAP – Rounds)
AMRAP 13
25 cal run @ 80% – moderate hard
8/side reverse slider lunges
16 alt side plank w/reach up
Bike
B: Metcon (AMRAP – Rounds)
AMRAP 13
25/20 cal bike @ 85% – moderate hard
8 Cuban presses w/DBs – light
16 DB thrusters
Finisher
C: Metcon (No Measure)
3-4 sets of
15 medball sit up – keep OH
10 Reverse flys / DBs
5/side 1 leg KB RDL