Aumakua Fitness – Cross Training
Warm up (Checkmark)
2 Rounds
1:00 Jump Rope
1:00 Wallball mountain climbers
1:00 Wallball Bear Hug Squats
Use a LIGHT Wallball
Overhead Squat (10×1 Finding your new 1RM)
Take 15 Minutes to find your 1RM OHS. Remember more “sets” is NOT necessarily better. Less sets bigger volume at the beginning
6’s (2 Rounds for reps)
6 Minute AMRAP
10 Wallballs 20/14
100m Run
-Rest 2:00-
6 Minute AMRAP
10 Wall Walks
20 Double Unders
Focus on movement being fluid
