Main – OCR/Ninja Training
Warm-up
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)
Bottom of squat
Pigeon
Pass throughs
Wrists
Strength/Skill
3: Metcon (No Measure)
10:00 to practice peg board or monkey bars
4: Metcon (No Measure)
3 rounds NFT:
50m farmer carry 53/35 kb
1:00 plank
Conditioning
5: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP:
50m tractor pull
20 sandbag over the shoulder 40/20
10 pullups
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