GROUP A

WARM UP

20 Turkish get ups – alternating sides each rep

MOBILITY

Shoulder trigger
Peanut crunch
Barbell quickie
Athletes choice

STRENGTH

Strict press 10×3 at 85%

WOD

For time – 15min cut off
50 Pull ups
50 Goblet squats 32/24kg
50 Push ups
50 Kettlebell swings 24/32kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

French press 3×10

SKILLS DEVELOPMENT

Hand stand hold/walk/push ups

GROUP B

Rest day

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