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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

5 min Row/Bike/Ski/Run

At the top of each min: 3-5 burpees

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

Post chain activation

2 sets

10/10 single leg banded abduction*

10 single leg glute bridge

5 jumping squat

https://youtu.be/aMwTKcraaw4

Metcon

A: Metcon (Time)

3 rounds

40 KB swings 32/24kg

200 Double-unders

40 DB Thrusters 2×50/35lbs

100 Air squats

40 DB Push press 2×50/35lbs
KG: 22/16

Score: Time

TC: 35 mins

Scaling options

Beginner

3 rounds

40 Russian KB swings @moderate

200 Single unders

40 DB Thrusters @2xmod

50 Air squats

40 DB Push press @2xlight

DBs@same weight

Intermediate

3 rounds

40 KB swings @24/16kg

100 Double unders

40 DB Thrusters @2×35/25lbs

50-100 Air squats

40 DB Push press @2×35/25lbs

Extra Accessory

Metcon (No Measure)

Cool down 3-4 minutes on bike or rower

Lower Body Flow

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