Aumakua Fitness – Cross Training
Warm up (Checkmark)
1 Round
10 Inch Worms
5 Empty Barbell Back Squats
10 Walking Lunges
Back Squat (7×5 Using 65% of your 1RM)
Use 5 Minutes to build up to your working weight then use a EMOM Clock to complete Rounds.
Thanksgiving with the girls (Time)
For Time:
• Angie’s House
1 Round
20 Push Ups
20 Pull Ups
20 Air Squats
20 Sit Ups
• Isabel’s House
10 Power Snatches
• Nancy’s House
400m Run
21 A-KB Swing
12 Pull Ups
• Grace’s House
10 Clean and Jerk
• Annies’s House
59 Double Unders
50 Sit Ups
Barbell Weight 95/65
Kettlebell Weight 50/35
