Main – OCR/Ninja Training
Warm-up
1: Metcon (No Measure)
1 round:
500m row
4 1-legged broad jumps each leg
4 broad jumps
bear crawl
10 inch worms with pushup
Strength/Skill
2: Metcon (No Measure)
10:00 practice:
peg board
3: Metcon (Weight)
4 sets:
1a) 10 one handed bumper plate tosses
1b) 20 flutter kicks
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP:
400m run
:30 bent arm hang (accumulate)
15 bar dips
50m low crawl
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