Aumakua Fitness – Cross Training
Dead Hang (Time)
Dumbell Windmill (7×4 Each Side for a total of 8 reps in one set)
In this exercise stability through hips, obliques, and hamstrings is key while also increasing shoulder, glute, and core strength
Snatch (7×2 Using 50% of your 1RM )
Bench Press (7×2 Using 50% of your 1RM
)
Add a pause at the bottom of each rep
800m Run (Time)
Max Effort 800m Run
