No Ka’ oi

Teams of 2

November 12, 2022

3 Rounds

10 Dumbbell Bench Press (heavy)

15/13 Cal Ski Erg

-Rest 2 min-

3 Rounds

12 Dumbbell Deadlift (heavy)

15/13 Cal Ski Erg

-Rest 2 min-

3 Rounds

14 Renegade Row (moderate)

15/13 Cal Ski Erg

-One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Accessory:

Midline

For Quality:

12-9-6-3

Strict Toes to Bar OR Hanging Leg Raise

Weighted Hip Extension