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Thursday, September 23rd 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility

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Tuesday, September 21st 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30sec Row @increasing intensity 10 V-ups from the hollow position 10 Prone W-Y B. Mobility

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Monday, September 20th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2min Row or Bike @increasing intensity B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as

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Sunday, September 19th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 5 min Row/Bike/Ski/Run At the top of each min: 3-5 burpees B. Mobility PNF hamstring stretch 5x/leg

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Saturday, September 18th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 400m Run or Row @easy B. Mobility Prone PVC shoulder dislocates 10 reps https://youtu.be/JEWmoIwYUb0 C. Specific 3

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Friday, September 17th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 20sec Plate hops 10 Samson lunges B. Mobility PNF Pigeon Stretch

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WOD

Thursday, September 23rd 2021 Warm-up A. General 2 rounds 30 sec row or bike 30sec Air squat 30sec high box step ups B. Mobility B1. Soft Tissue Mobilization Foam roll/Lax

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Thursday, September 16th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General Amrap 6 minutes 12 In and out squats 20 Plate Jumps 20 Jumping lunges B. Mobility Foam

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WOD

Wednesday, September 22nd 2021 Warm-up A. General 2 rounds 30sec Bike/Row/Ski 30secs of 1 air squat every 2,4,6 seconds B. Mobility Standing banded psoas march 20 alternating reps C. Specific

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Wednesday, September 15th 2021

Titan Fitness – Deka Box View Public Whiteboard Warm-up (No Measure) A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 20 Seconds/side PNF

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