Main – OCR/Ninja Training
1: Metcon (No Measure)
3 rounds (pole to pole):
Jog
Carioca
Knee Up and out
Carioca (opposite direction)
Knee up and in
2: Stretches (No Measure)
pass throughs
couch stretch
wrists
box shoulder opener
Strength/Skill
3: Metcon (No Measure)
3 sets NFT:
1a. ME hang on Rogue balls, rest :60
1b. 5 pullups, rest :30
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP:
30 mountain climbers
20 plyo squats
10 tire flips (jump in and out)
5 backward med ball tosses (20/14)
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