No Ka’ oi

WOrkout of the day

Teams of 3

5 Rounds:

Row 300/250 meters

Max Rep Squat Clean (135/95)


-while partner 1 is on the rower, partner 2 does max rep squat clean, and partner 3 rests. Rotate through till each person has completed 5 full rounds


Optional Accessory:

Isometric Work:

4 Round Reverse Tabata Mash

:10 sec of work and :20 sec of rest, rotating through for 4 rounds

Ring Support Hold

Ring Dip Hold

Lateral Raise Hold



ikala warrior

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