GROUP A

WARM UP

4mins
10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings

MOBILITY

Hipster glide
Skin the cat stretch
Peanut crunches
Shoulder trigger

STRENGTH

Dips 5×5

ACCESSORY 1

Strict pull ups 4×8 Every 90sec

ACCESSORY 2

Tricep push ups 4×8 Every mins

WOD

3 rounds
1min Wall balls 10/6kg
1min Ball slams 12/9kg
Rest 1min

GROUP B

Recovery day

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