OCR/ Ninja training

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

3 rounds:
10 inchworms w/ push-up
10 lunges
50m high knee skips
50m back pedal

2: Stretches (No Measure)

Spider-Man (1:00 each side)
10 pass throughs
10 shoulder dislocates

Strength/Skill

3: Metcon (No Measure)

3 sets:
1a. 10 Turkish get ups w/ sandbag
1b. 5 plyo pull-ups , rest :60

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:
Run 400m
Run 200 with sandbag 40/20
10 burpees

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