OCR/ Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

3 rounds (pole to pole):
jog
high knee skips
carioca
back pedal
carioca (opposite direction)

2: Stretches (No Measure)

pass throughs
box shoulder opener
couch stretch
bottom of squat

Strength/Skill

3: Metcon (No Measure)

10:00 to practice peg board or traverse wall.

4: Mixed Grip Pull-ups (4×5, alternating grip each set)

Conditioning

5: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:
20 OH DB walking lunges (pick challenging wieght)
20 push ups
20 flutter kicks
:20 hanging from bar

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