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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

5 min Row/Bike/Run @increasing intensity

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

3 sets

3 Strict press 1 & ½ @ascending

3/3 Hanging scapular CAR’s

https://youtu.be/FPpTDqBzYVw

Metcon

A: Metcon (Weight)

5 sets

6 Strict press @75-80%

6 Strict chin ups @3sec down

15 Banded Skull Crushers

15 Empty Barbell curls

Rest as needed
Score: Strict press weight Across

TC: 35 min

Scaling Options

Beginner

5 sets

6 Strict press @moderate

6 Assisted Strict chin ups @3sec down

15 Banded OH tricep extensions

15 Empty Barbell curls

Intermediate

As Written

Conditioning

B: Metcon (Distance)

Bike

3 sets

2 minutes @moderate

1 minute @ all out

1 minute recovery

Cool down

Cool down 3-4 minutes on bike or rower

+

Shoulder C.A.R’s

3 x 5 Forward / 5 Backward per Arm

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