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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

30 sec Row or Bike @moderate

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike @moderate

10 Alternating high box step ups

5/5 deep squat single arm DB press

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2aIvY34

C. Specific

2 sets

100m Row @hard

5/5 Front rack bulgarian split squats

5/5 Spiderman stretch

5/5 DB snatch

5 Double DB sumo deadlifts + high pull

Metcon

A: Metcon (Time)

5 rounds for time

500m Row

6 Devils press 2×50/35lbs

15 Abmat sit-ups

KG: 22.5/15

Score: Time

TC: 25mins
Scaling options

Beginner

5 rounds

300m Row

6 Devils press @2xmoderate

10 Abmat sit-ups

Intermediate

5 rounds

400-500m Row

6 Devils press @2×35/25lbs

15 Abmat sit-ups

Extra Accessory

Metcon (No Measure)

EMOM 6minutes

Odd: 20 sec weighted dip hold at top

Even: 10-15 sec dip hold at bottom

(Ideally performed in rings)
Elbows fully locked at the top.

Rings close to the body when you’re holding at the bottom.