Partner Work & :20/:20 Conditioning

Durbrow Performance Training – Group Training

Warm-up

Quad Stretch on Wall (1 minute per leg)

Slow Quad Roll with Foam Roller (1 minute per leg)

Weightlifting

A1. : KB Single Leg Dead Lift (5-5-5-5)

A2. : Metcon (No Measure)

4 sets

Dips (band, BW or weighted) x5

Sled Sprint x100 feet

Metcon

:20/:20 x 4 sets

Stay at each station to completion, then rotate:

1. Ladder Push Ups

2. Bulgarian Split Squat (on bench)- :20 per leg

3. TRX Lunge Jumps

4. Bicycle Crunches

Metcon

100 yard outdoor sprints x3-4 sets

Callie Durbrow

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