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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

AMRAP 5mins

5/5 Spiderman stretch

5/5 single arm DB push press

5 Scap pulls + 5 scap push

Metcon

A: Metcon (Time)

3 rounds

Run 800m

20 Burpee to target 6″

Run 400m

20 Push-ups
Score: Time

TC: 35mins

Scaling options

Beginner

3 rounds

Run 400m

15 Burpees

Run 200m

15 Elevated Push-ups

Intermediate

3 rounds

Run 800m

15-20 Burpee to target @6″

Run 400m

12-20 Push-ups

Extra Accessory

Metcon (No Measure)

5 sets

12\12 RDL with reach on bosu ball or cushion

6\6 Russian step ups