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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

800m Run

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a Lax ball

45-60 seconds/side

calves/hamstrings

C. Specific

Amrap 5mins

25ft butt kicks

50 meter run @RPE 8/10

5 Jumping air squats

Rest 30 sec

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 mins

400m Run

50 Air squats
Scaling options

Beginner

AMRAP 30 mins

200m Run

30 Air squats

Intermediate

As written

Cool down

3-4 minutes on bike or rower

Lower Body Flow

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