Monday 6 am Civic Park
30:60
Box ring muscle up progressions x 4
Ring horizontal hip extension row x 4
Ring support hold x 4
60:60
Lower abdominals
Prone cobra
3 sets 6 minutes

Tuesday 6 am Civic Park
30:30
Torsonator superstar turn x 4
Cyclone ball standing chop x 4
Malcolm shuttle sprint x 4
60:60
ELDOA C3-C6
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
20:40
Torsonator superstar turn
Cyclone ball standing chop
Malcolm shuttle sprint
6 sets 18 minutes
60:60
ELDOA C3-C6
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
40:40
Ring Jack push
Sled rope pull
Alt single leg KB deadlift
5 sets
6 minutes
Plate/KB carry scramble relay

Thursday 6 am Civic Park
1:1
4-6 Dumbbell back foot elevated lunge left then right
6 minutes
4-6 KB single arm snatch left then right
6 minutes
4-6 Single arm cable pull left then right
6 minutes
30:30:30
Ring curl
Ring extension
Rest
4 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
1:1
4-6 Dumbbell back foot elevated lunge left then right
5 minutes
4-6 KB single arm snatch left then right
5 minutes
4-6 Single arm cable pull left then right
5 minutes
30:30:30
Ring curl
Ring extension
Rest
4 sets 6 minutes

Saturday 7 am Georges Heights Oval
2 minutes: 2 minutes
10 BB front squats
15 KB sumo deadlifts
20 second Handstand
5 sets 20 minutes
45:45
Anterior hollow rock
Posterior hollow rock
4 sets 6 minutes

 

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