No Ka’ oi

Teams of 3

November 19, 2022

5 min Sled Push for Distance (moderate)

5 min Turkish Get Ups for Reps (44/26)

5 min Double KB Front Rack Carry for Distance (Heavy)

-Each person starts at a different movement. Rotate through at the 5 min mark for max distance and reps as a team


Isometric Work:

4 Rounds On the Minute

:20 sec Split Squat Hold/side (light to moderate)

:15 sec Plate Lateral Raise Hold (light to moderate)

:10 sec Chin Over Bar Hold

:15 sec Rest