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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 min Easy Row

30sec rotating scorpions

1 min Moderate Row

30sec Mountain Climbers

1 min Hard Row

B. Specific

2 sets

5 breaths in the Prayer stretch

5 Back rack elbow rotations

5 Btn push press

5 pause push press

https://youtu.be/9LJDGUulS_8?t=418

Weightlifting

A: Push Press (Work up to a heavy 3reps)

Score: Max weight

TC: 8mins

Scaling options

Beginner, Intermediate

As Written

Metcon

B: Metcon (Time)

3 rounds for time

20/15 Cal Row

15 HSPU

10/15 Cal Row

7 Strict HSPU

Rest 1 minute between rounds
Score: Time

TC: 18mins

Scaling options

Beginner

3 rounds

20/15 Cal Row

15 DB Push Press

10/15 Cal Row

7 DB Strict Press

DB @mod

Intermediate

3 rounds

20/15 Cal Row

7 HSPU

10/15 Cal Row

7 HSPU

Extra Accessory

Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

20 Ballistic Standing Banded T
Goal: Core + Upper back stability

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