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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Specific

3 sets

5/5 Single leg broad jump

10 KB swings

6-8 Cal Bike, row, ski, or 100m Run @hard

Metcon

Metcon (Time)

3 rounds

30 Cal Row

120 Double unders
Score: Time

TC: 20mins

Beginner:

3 rounds for time

20 cal Row

120 Single unders

Intermediate:

3 rounds for time

20-30 cal Row

60 Double unders

Extra Accessory

Metcon (No Measure)

Band Rotation

3 x 10/side

Hold 2 seconds at peak contraction for every repetition

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