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OCR/Ninja

Main – OCR/Ninja Training

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Warm-up

1: Metcon (No Measure)

1 round:

300m row

5 fingertip pullups

10 air squats

10 lunges with twist

5 fingertips pullups

300m row

2: Stretches (No Measure)

Strength

3: Metcon (No Measure)

5 sets:

1a. Push up complex: 3 regular, 3 diamond, 3 wide

1b. Tire pull: 1 length of rope

Conditioning

4: Metcon (Time)

6 rounds:

200m run

200m farmer carry 53/35

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