GROUP A

WARM UP

4mins
10 Banded pause goblet squats
10 Band pull aparts
10 Reverse shrugs

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

STRENGTH

Back squat 6×4

ACCESSORY

Lunge 3x18m

WOD

2 Rounds
Row 20 calories
Rest 30sec
20 Burpee Box jumps 24/20″
Rest 30sec
20 Wall balls 10/6kg
Rest 30sec

GROUP B

1. Bench press 5×6 at or above 70%, again no failed reps, no slow reps
2. 20min EMOM
   1st – 2/1 Legless rope climbs
   2nd – 6 Strict weighted bar dips
3. 5min AMRAP
   Power clean and jerk 75/50kg
4. 5 Rounds not for time
   French press to failure (between 8-12reps)
   Strict toes to bar to failure (Between 6-10 reps)

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