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OCR/ Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

1 round:

500m row

20 air squats

10 inchworms (no push up)

10 pass throughs

10 dislocates (each way)

Strength

2: Metcon (No Measure)

1-2-3-4-5-4-2-2-2:

strict pullups

pushups

Skill

3: Metcon (No Measure)

10:00-15:00 to practice spear/ kipping

Conditioning

4: Metcon (Time)

3 rounds:

200m sandbag carry

10 sandbag over the shoulder

1 traverse wall pass (go different direction each time)

20 burpess

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