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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

-1min Bike-Row-Ski-100m Run

-10 Alternating Scorpions

B.Specific

2 sets

5/5 single arm DB floor press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Weightlifting

A: Metcon (Weight)

DB Bench Press (Neutral Grip)

Work up to a heavy 5 reps
Score: Heaviest set

TC: 12mins

Scaling options

Beginner,Intermediate,COMP

As Written

Metcon

B: Metcon (Time)

3 rounds

15 Push-up + renegade row 2×50/35lbs

100m Farmers Carry 2×50/35lbs
KG: 22.5/15

Score: Time

TC: 15mins

Scaling options

Beginner

3 rounds

15 Push-up + renegade row 2×35/20

100m Farmers Carry 2×35/20

Intermediate & COMP

As Written

Can compare to August 27- 2020

Cool down

1-2 minutes

Quadruped forearm and wrists stretch

1-2 minutes

Cat Camel stretch

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