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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

1 min Hard run

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

Metcon

A: 10k Run (Time)

Max Effort 10k Run
TC: 50mins

Scaling options

Beginner

5Km run

Intermediate

8Km run

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.