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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Easy run

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

B. Mobility

Standing straddle forward fold 60s

Standing quad pull 30s/30s

-Squeeze the glute to increase hip flexor range

C. Specific

ABC drills 50ft x 2 on each

https://www.youtube.com/watch?v=Eit3pGym2Dg

Metcon

A: Metcon (Time)

6 rounds

2min Elbow Side Plank hold

800m Run

Rest 2mins

Score: Total time

TC: 35mins
Scaling options

Beginner

1 min Plank hold on both hands

400-800m run

Intermediate

As Written

Cool down

3-4 minutes on bike or rower

Lower Body Flow

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