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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 sec Bike/Row/Ski @easy

30/30 sec couch stretch

45 sec Bike/Row/Ski @mod

15 Russian KB swings

30 sec Bike/Row/Ski @hard

12 Alternating curtsy lunges

B. Mobility

Iron Cross Stretch

60sec

https://youtu.be/7T9Xo5cYuP0

C. Metcon Prep

5 reps on each movement in order

Metcon

A: Metcon (AMRAP – Reps)

Tabata

2 rounds

Bike/Ski/Row/Shuttle run (25′)

KB swings 24/16 Kg

Box step ups 2×50/35lbs, 24/20″
TC: 24mins

Kg: 22.5/15 Kg

Score: Reps*

*Each 25’ is a rep on the run

Scaling options

Beginner:

2 rounds

Bike/Ski/Row/Shuttle run (25′)

KB swings @ russian

Db Plate step ups @1x Moderate, Moderate

Intermediate:

As Written

Extra Accessory

Metcon (No Measure)

Single Leg RDL

@ Moderate per hand

3 x 8/leg