4 Heavy Rounds & 12 Minute AMRAP

Durbrow Performance Training – Group Training

Warm-up

Standing Hip circles x 8 each leg

Lower back stretch x :30

Weightlifting

A1: BB Clean & Press (4×4)

Weightlifting

A2: Double KB Box Squat (4×4)

Weightlifting

A3. Med Ball Weighted Crunches 4×10

A4. Heavy Tire Flips 4×4

Metcon

B: 12 min AMRAP jump squat/burpee/tuck/sprint (AMRAP – Rounds)

12 Minute AMRAP

Jump Squat x5

Burpee tuck jump x5

Slam Ball x5

Sprint x100’

Callie Durbrow

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