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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
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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