No Ka’ oi

For Time

January 17, 2023

For Time:

150' Sled Drag (moderate)

30/25 Cal Bike

50 Kettlebell Swing (70/53)

30 Toes to Bar

50 Box Jump Over (24/20)

30/25 Cal Bike

150' Sled Drag (moderate)

Goal: Sub 20 min

Optional Accessory:

Hip/Knee Health:

3 Rounds for Quality

10 Banded Clam Shell/side

:20 sec Wall Sit w/ Medball between knees (light)

30 Banded Leg Curl