GROUP A

WARM UP

4mins
Bear crawl soccer

MOBILITY

Thoracic roll
Hipster glide
Shoulder trigger
30 Scap pull ups

GYMNASTIC STRENGTH

20min EMOM
1st – 5 Dips
2nd – 5 Strict pull ups
3rd – Rest

WOD

3 Rounds
20 Calorie row
10 Hang power cleans 60/40kg or 20 Kettlebell high pulls 32/24kg
15 Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata Strict toes to bar

SKILLS DEVELOPMENT

Toes to bar

GROUP B

Rest day

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