OCR/Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (Time)

3x 500m row, easy pace

2: Stretches (No Measure)

couch stretch
box shoulder opener

Strength/Skill

3: Metcon (No Measure)

Strict Pullups:
1-1-3-5-7-5-3-2
ME hang from Rogue balls after each set.

go over Rope Climbing Technique

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:
15 KBS
15 ball slams
1 rope climb

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