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Monday 6 am Civic Park
90:90
4 Pull ups
12 Wall ball shots
200 m Run
6 sets 18 minutes
45:45
PVC OH tension squat
Band tension high plank
4 sets 6 minutes

Monday 345 pm Just 4 Girls Civic Park
90:90
4 Pull ups
12 Wall ball shots
160 m Run
6 sets 18 minutes
45:45
Partner PVC high plank tension
4 sets 6 minutes

Tuesday 6 am Cammeray Oval
2:1
80 m Speed sled forward reverse pull
40 m Walking lunge
20 Push up-squat complex
7 minutes each
6 minutes
Bear crawl ball balance relay

Tuesday 12 pm
1:1
80 m Speed sled forward reverse pull
40 m Walking lunge
20 Push up-squat complex
7 minutes each
6 minutes
Bear crawl ball balance relay

Wednesday 6 am Georges Heights Oval
1:1
10 Box squats L:R
10 Horizontal ring pulls L:R
10 Swiss ball side flexion L:R
10 minutes each

Thursday 6 am Civic Park
30:30
Ring support
4 sets 4 minutes
Bar hang
4 sets 4 minutes
KB deadlift
4 sets 4 minutes
2 sets each 24 minutes

Thursday 12 pm Woolloomooloo
30:30
Ring support
4 sets 4 minutes
Bar hang
4 sets 4 minutes
KB deadlifts
4 sets 4 minutes
2 sets each 24 minutes

Saturday 7 am Georges Heights Oval
3 minutes:1 minute
200m Sandbag run
10 Sandbag row L:R
10 Alt sandbag halo's
6 sets 24 minutes
45:15
360 roll Indian file
6 sets 6 minutes

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