Aumakua Fitness – Cross Training
Keep your Ohana accountable and check in on them, they appreciate it when you do
L Sit ( using Boxes ) (5 Rounds for time)
Holding the L sit does not only work your abs but your quads and shoulders making it a full body exercise.
Here we are looking for maximum holds during a 60 Second period resting the same amount for 5 total rounds
Dumbbell Bench Press (5 x Max effort using 70% RPE )
The dumbbell bench press is a variation of the barbell bench press and an exercise used to build the muscles of the chest. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries.
Using an EMOM clock one minute max effort with one minute of rest to complete all five rounds, your score will be the lowest Repscheme out of the five rounds
12 Minute AMRAP (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Dumbbell Step Overs 40/30 20/20
10 Box Jumps 20/20
5 Handstand Push Ups
Scale
5 Dumbbell Step Overs *No Weight 20/20
10 Box Jumps 20/20
5 Handstand release push up
