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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

B. Specific

6mins rotating movements, of:

15 sec on/15 sec off

1. Air squats

2. Banded W pulls

4. Push-up to downward dog

Then 3-5 reps per movement

Metcon

A: Metcon (Time)

4 rounds

40 Cal Bike/Ski/Row

30 DB Push Press @2×50/35

20 DB Thrusters

10 DB Devils Press

KG:22.5/15

Score: Time

TC:45mins
Scaling options

Beginner

20-30 Cal Bike/Ski/Row

30 DB Push Press @2xlight

20 DB Thrusters

10 DB Devils Press

Intermediate

30-40 Cal Bike/Ski/Row

30 DB Push Press @2×35/25

20 DB Thrusters

10 DB Devils Press

COMP

4 rounds

15 DB Push Press @2×50/35

200m Run

10 DB Thrusters

200m Run

5 DB Devil Press

Rest 60 seconds

A2: Metcon (Time)

Team Version

8 rounds

40 Cal Bike/Ski/Row

30 DB Push Press @2×50/35

20 DB Thrusters

10 DB Devils Press

One partner working at a time; you go, i go.

Extra Accessory

Metcon (No Measure)

EMOM 10

Odd: 100′ Farmer Carry

Even: 100′ Sled Push
Upper back and glutes

Points of performance:

– Running for both exercises.

– You should feel good after this piece. Not exhausted.