GROUP A

WARM UP

4mins
10 Reverse shrugs
Wheel barrow

MOBILITY

Skin the cat stretch
Thoracic roll
Shoulder trigger
Hipster glide

STRENGTH

Bench press 10×4

WOD

3 Rounds
2mins Max reps Pull ups
2mins Max reps Push press wall balls 10/6kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 3×12

SKILLS DEVELOPMENT

Kipping pull ups/Hollow swings

GROUP B

Rest day

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