Monday 6 am Civic Park
Every 70 seconds
8 Barbell power snatch x 5
20 m Plate overhead lunge x 5
40 m Dumbbell farmers walk
60:60
Swiss ball forward ball roll
Floor cobra
3 sets 6 minutes

Monday 12 pm Woolloomooloo Kennedy Reid
1:1
8 Barbell power snatch
20 m Plate overhead lunge
40 m Dumbbell stair climb
20 minutes
60:60
Swiss ball forward ball roll
Swiss ball cobra
3 sets 6 minutes

Tuesday 6 am Civic Park
Every 2 minutes 30 seconds
4-6 Bar pull up tucks
4-6 Bar dips
4-6 DB front squats
6 sets 21 minutes
60:60
Supine lateral ball roll
Band high plank
3 sets 6 minutes

Tuesday 12pm Woolloomooloo Kennedy Reid
1:1
4-6 Bar pull up tucks 6 minutes
4-6 Ring push ups 6 minutes
4-6 Dumbbell front squats 6 minutes
60:60
Swiss ball supermans
Band high plank
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
1:1
8 Dumbbell box step up L:R
6 Dumbbell hack squat L:R
4 Dumbbell push press L:R
6 minutes each
Every minute
16 Dumbbell twisters
3 sets 3 minutes
16 Alt Dumbbell high plank pull
3 sets 3 minutes

Thursday 6 am Civic Park
1:1
40 m Reverse sled ring pulls
20 m Double leg bounds
8 minutes
8 Ring muscle up progression dips
12 Horizontal ring pulls
8 minutes
60:60
Anterior dish
Posterior dish
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
4 rounds for time of:
20 Rope knee up
40 Scaled box push up
Run 600 m
30:30:30
Single leg box squats L:R

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