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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