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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

5mins Row or Bike

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

Amrap 5mins

-5 Pike ups

-7 Light kb swings

-9 Air squats

Metcon

A: Metcon (Time)

For time:

3km Ski/Row/Bike 7,500m

Every 2 mins complete:

6-8 Burpees

8-10 KB swings @32/24Kg

Scoring: Time

TC: 30mins
Scaling options

Beginner

For time:

2km Ski/Row/Bike 5km

Every 2 mins complete:

4-6 Burpees

8-10 Russian KB swings @mod

Intermediate

24/16 Kg KB

Extra Accessory

Metcon (No Measure)

Banded Single leg RDL

3 x 10/leg

Rest 30-45 sec between legs and sets

Hold 2 sec at bottom + explode up

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