Monday 6 am Civic Park
5 reps every 3 minutes
Ring muscle up progression
Bar/ring dip
Ring Pull up
7 sets
60:60
Ring rocks
Swiss ball cobra
3 sets 6 minutes

Tuesday 6 am
1:1
10 plate thrusters
15 BB hang cleans
20 m plate farmers walk
Partner 1 completes all 3 movements before partner starts
AMRAP 24 minutes
45:45
Dead bug 1.0
Band good morning
4 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1
5 plate thrusters
10 BB hang cleans
20 m plate farmers walk
Partner 1 completes all 3 movements before partner starts
AMRAP 20 minutes
45:45
Band Dead bug 2.0
Band good morning
4 sets 6 minutes

Wednesday 6 am Georges Heights Oval
2 minutes:1 minutes
5 Rope climbs
5 Swiss ball Jack push
5 Power bag squats
5 sets 16 minutes
60:20
ELDOA
4 sets

Wednesday 345pm Just for
girls Civic Park
2 minutes: 2 minutes
5 Back 2 standing Rope climbs
5 Swiss ball Jack push
5 Power bag squats
4 sets 16 minutes
60:20
ELDOA
4 sets 

Thursday 6 am Civic Park
40:40:40
Cable push left
Cable push right
Rest
Ring rear foot elevated split lunge left
Ring rear foot elevated split lunge right
Rest
Horizontal bar pull left
Horizontal bar pull right
Rest
4 sets 24 minutes
45:45
Hollow rocks
4 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
40:40:40
Cable push left
Cable push right
Rest
Ring rear foot elevated split lunge left
Ring rear foot elevated split lunge right
Rest
Horizontal bar pull left
Horizontal bar pull right
Rest
4 sets 24 minutes
45:45
Hollow rocks
4 sets 6 minutes

Saturday 7 am Georges Heights Oval
Teams
Reverse sled pull relay
Dead Ball walking lunge relay
Swiss ball crawl relay
8 minutes each station

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