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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row or Bike

10 rotating scorpions

10/10 Overhead Lunges @45/25lbs plate

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

2 sets

5/5 Spiderman stretch*

5 Double DB snatch

5 Double DB sumo deadlifts

https://youtu.be/oOZIjw75TKs

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 21 mins

1,2,3,4,ect…

Devil’s Press 2×50/35lbs

3,6,9,12, ect…

Box jump overs 30/24″

Cal Row

KG:22.5/15

Score: Total rounds +reps
Scaling options

Beginner

AMRAP 21 mins

1,2,3,4,ect…

Devil’s Press @2xmoderate

3,6,9,12, ect…

Box jump overs @low-mod or jump over DB

Cal Row

Intermediate

AMRAP 21 mins

1,2,3,4,ect…

Devil’s Press @2×35/25lbs

3,6,9,12, ect…

Box jump overs @24/20″

Cal Row

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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