Monday 6 am Civic Park (Coach: Brad)
60:30
Alt KB deadlift high pull
Alt 3D KB lunge
4 sets 12 minutes
Alt single arm ring pull
Alt seated box squat
4 sets 12 minutes
30:30
PVC horse stance heckle
6 sets 6 minutes

Monday 345 pm Just Girls Civic Park (Coach: Meghan)
PVC alt lateral agility
(4 Drop squat penalty)
5 minutes
1:1
5 Alt single arm ring pulls
5 Alt single leg box squats
10 ring rocks
18 minutes AMRAP
30:30
Horse stance partner heckle
6 sets 6 minutes

Tuesday 6 am Civic Park (Coach: Brad)
5 reps Every 3 minutes
Rope pull ups
Box Jumps (high box)
Bar dips
6 sets 18 minutes
20:10
Anterior posterior hollows
6 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain (Coach: Brad)
5 reps Every 3 minutes
Rope pull ups
Box Jumps
Push ups
6 sets 18 minutes
20:10
Anterior posterior hollows
6 sets 6 minutes

Wednesday 6 am Georges Heights Oval (Coach: Brad)
40:40
Ring push
Alt KB bent over row
Dead ball squat press
5 sets
60:60
Ring rocks
Dead ball hip extension
3 sets 6 minutes 

Wednesday 945 am Civic Park Gym (Coach: Meghan)
PVC alt lateral agility
(4 Drop squat penalty)
5 minutes
1:1
5 Alt single arm ring pulls
5 Alt single leg box squats
10 ring rocks
18 minutes AMRAP
30:30
Horse stance partner heckle
6 sets 6 minutes

Thursday 6 am Civic Park (Coach: Brad)
30:30:30:30:30:30
Toes to bar
Drop squats
Rest
KB swings
Wall Ball
Rest
45:45
Bar hang
Band hip extension
4 sets 6 minutes

Thursday 12 pm Kennedy Reid
Domain (Coach: Brad) 
30:30:30:30:30:30
Toes to bar
Drop squats
Rest
KB swings
Wall Ball
Rest
5 sets
30:30
Bar hang
Band hip extension
3 sets 6 minutes

Friday 6 am Civic Park (Coach: Meghan)
PVC alt lateral agility
(4 C2G push up penalty)
5 minutes
1:1
5 Alt single arm ring pulls
5 Alt single leg box squats
10 ring rocks
18 minutes AMRAP
30:30
Horse stance partner heckle
6 sets 6 minutes

Saturday 7 am Georges Heights Oval  (Coach: Brad)
PVC wrestle & PVC battles
6 minutes
3 minutes:1 minute
2,4,6,8,10,12,10,8,6,4,2
DB single arm snatch
70 m run better DB stations
6 sets 24 minutes

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