OCR/Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

2 rounds (100m each)

jog

high knees

butt kickers

carioca (switch direction hafway)

2: Stretches (No Measure)

Strength

3: Metcon (3 Rounds for time)

3 sets:

1a. 5 strict chin ups, no rest

1b. ME hang on rogue balls, rest :60

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP:

20 cal bike

15 HR pushups

10 OH KB lunges (35/26)

100m farmer carry (53/35)

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