1 PULLING STRENGTH

Pull up holds (Overhand) 4× 10sec, try to get chest to bar and add weight as nesessary
Rest then
Max rep strict pull ups

2 AEROBIC INTERVALS

6 Rounds
Bear crawl 30m
Sled push 30m
Row 400m at 2km pace pace
Jog/walk 200m
Rest 1min – doing alternating spiderman lunges

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