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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
dislocates
Samson
wrists

Strength/Skill

3: Metcon (No Measure)

5 sets NFT:
1a. Flexed arm hold across MU bar, rest :30
1b. 10 Scapular depression on bar, rest :60

Conditioning

4: Metcon (Time)

5 rounds:
200m run with Sandbag 40/20
2 rope climbs

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