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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

EMOM 4

Odd: Bike/Row/Ski

Even: 1 Air squat every 3,5,7,10 seconds

B. Mobility

Standing banded psoas march

20 alternating reps

https://www.youtube.com/watch?v=FDoih85T5vo

C. Specific

2 sets

6 reps on each movement

Metcon

A: Metcon (Time)

3 rounds

50 Burpee to a target

60 KB swings 24/16kg

Score: Time

TC: 27mins
Scaling options

Beginner

3 rounds

30 Burpees

60 Russian KB swings @Light

Intermediate

3 rounds

30-50 Burpee to a target

30-60 KB swings or Russian KB swings @24/16 Kg

Extra Accessory

Metcon (No Measure)

Blood Flow

3 sets

30sec squat hold

30sec V-sit on the wall

10 Alternating scorpions

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