Now that your shoulders and pecs are suitably pumped, we shall focus on the butt cheeks. Sculpting them to excel in delivering whiplash to the unsuspecting inhabitants of whatever beach you are swaggering up and down. There will me Mr Whippy everywhere! 

CrossFit Cardiff WoD

Back rack Lunges
12 - 10 - 8 - 10 - 12

Build to the heavy loading that technique will allow

Wobble your way over to write your massive, sexy ass building loads, to the whiteboard...