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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

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

3 Tall box jumps

9 Dual russian KB swings

15 Banded good mornings

Strength

A: Deadlift (Build to a heavy 5reps)

Score: Heaviest weight used

TC: 10mins

Scaling options

Beginner

5×5 @3 sec down

Intermediate

As written

Metcon

B: Metcon (5 Rounds for reps)

5 rounds for reps

1 min Sumo deadlift high-pulls 75/55lbs

1 min Single arm Overhead KB lunges 24/16Kg

1 min KB swings 24/16Kg

1 min Push press 75/55lbs

KG: 35/25

Score: Total reps

TC: 20mins
Scaling options

Beginner

5 rounds for reps

1min Sumo deadlift high-pulls @Light

1min Single arm suitcase lunges @light

1min Russian KB swings @mod-light

1 min Push press @light

Intermediate

5 rounds for reps

1min Sumo deadlift high-pulls @24/16Kg- KB

1min Single arm Front rack KB lunges @24/16Kg

1min KB swings @16Kg

1 min Push press @65/45 lbs

Extra Accessory

Metcon (No Measure)

Side lying clam raise

3 x 12

Rest 30 seconds between sides and sets
Glute strengthening

Hold 2 sec at peak contraction

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