WARM UP

4mins
5 Skin the cats
10 Single leg squats

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

Bench press and Bent over row 5×5

5min
30 sec Double/Triple unders
30 sec rest

3Rounds – 15min cut off
20 Kettlebell thrusters 24/16kg
30 Burpees
Rest 2mins

Swim Workout

2×100 swim free w/ 60sec rest
12×50 w/ fins (odd w/ board/even w/o board) w/ 30sec rest
2×100 swim free w/ 60sec rest
8×50 pull w/ 30sec rest
2×100 swim free w/ 60sec rest
4×50 swim w/ fins (25+turn+push off w/o breathing/25 easy return) w/ 60sec rest.
100 warm-down

Total: 2000

If you feel like it do the WOD

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.