No Ka’ oi

Build The Base

November 15, 2022

EMOM 30 min

Min 1: Row 15/13 Cal

Min 2: 1 Round ""Cindy"" (3 Pull up, 6 Push Up, 9 Air Squat)

Min 3: 7 Clean and Jerk (135/95)

Accessory:

Handstand Progression:

3-5 Rounds for Quality

:15 sec Hollow Hold

50' Handstand Walk