Stu Freeman punching out some dynamic clap push ups....yew

Stu Freeman punching out some dynamic clap push ups....yew

Monday 6 am Civic Park
45:15
Alt rope cable pull push lunge
Alt single leg double DB deadlift
Alt circular medi ball throw downs
6 sets 18 minutes
60:60
Reverse down dog rocks
DB squat mobility
3 sets 6 minutes

Monday 345pm Just 4 Girls
45:15
Alt rope cable pull push lunge
Alt single leg double DB deadlift
Alt circular medi ball throw down
6 sets 18 minutes
60:60
Reverse down dog rocks
DB squat mobility
3 sets 6 minutes

Tuesday 6 am Civic Park
Upper Body Power:Lower Body Speed
PVC 5m partner swap shuttle
PVC group circle reactions
15:45
Deadball vertical toss-sprint
Cyclone ball/medi ball lunge switch
Clap push up
6 sets 18 minutes
45:45
Anterior posterior rocks
4 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
Upper Body Power:Lower Body Speed
PVC 5m partner swap shuttle
PVC group circle reactions
15:45
Deadball vertical toss-sprint
Cyclone ball/medi ball lunge switch
Clap push up
6 sets 18 minutes
45:45
Anterior posterior rocks
3 sets

Wednesday 6 am Georges Heights Oval
20:20
KB swing x 4
Malcolm shuttle x 4
Dead ball snatch throw overs x 4
60:30
ELDOA
4 sets 6 minutes

Thursday 6 am Civic Park
2 minutes:2 minutes
3 Bar pull ups
6 bar dips
12 wall ball shots
5 sets 20 minutes
60:60
Supine V up
Prone cobra dislocations
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
2 minutes:2 minutes
3 Bar pull ups
6 Close hand push ups
12 Wall ball shots
5 sets 20 minutes
60:60
Supine V up
Prone dislocations
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
Teams complete
10 BB cleans each, team then strips the bar & 
carry BB & plates 1 x 1 a distance of 200m to then perform 50 squats together then repeat back AMRAP 30 minutes

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