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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

60 sec Row @mod then hard

10 in-and-out squats

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

1 set

5 Goblet squat + shift

3 Jumping air squats

5 Banded wall-slides, slow and controlled

3 wall walks

Metcon

A: Metcon (Time)

3 rounds

30 Front Squat 135/95lbs

50 Cal Row

10 Wall walks

KG: 60/40

Score: Time

TC: 30mins
Scaling options

Beginner

3 rounds

30 Front Squat @light-moderate

30-50 Cal Row

10-12 Inch worms + push-up

https://youtu.be/Gv0rFtj-XjI

Intermediate

3 rounds

30 Front Squat @115/75

50 Cal Row

5-10 Wall walks

COMP

Every 7 minutes for 21 minutes

3 rounds

10 Front Squat @135/95

15 Cal Row

100′ HS walk

Extra Accessory

Metcon (Weight)

Double DB/KB OH Carry

4 x 100′ @Heavy

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