OCR/ Ninja Training

Main – OCR/Ninja Training

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1: Metcon (No Measure)

3 rounds:
:30 in the bottom of a squat
10 spiderman lunges
finish with run to pole

2: Stretches (No Measure)

Pigeon
pass thoughs
dislocates

3: Metcon (No Measure)

10:00 to practice peg board and monkey bars

then

3 sets:
1a. wrist rollups, no rest
1b. 10 plyo pushups, rest :30

Conditioning

4: Metcon (Time)

3 rounds:
400m run
5 turkish getups e/a (medium weight)
bear crawl (pole to pole)

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