No Ka’ oi

Deload week

September 18, 2022

Flow Workout
EMOM 40 min
Min 1: Bike (moderate pace)
Min 2: 10 Sit Up w/ Medball (20/14) + 5 Strict Pull Up
Min 3: Row (moderate pace)
Min 4: 10 Wall Ball (20/14) + 5 Push Up
-Goal is to have a relatively low intensity workout with a steady and very doable pace. Men use 20 lb medball and ladies 14. Adjust loading if needed.

Optional post work:

Post Work 1x:
--1-2min per side Pigeon Stretch
--1-2min per side Couch Stretch