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Monday 6 am Civic Park

30:30 

Band station: 

Band harness sprints 

Band harness sprint with burpee 

5:1 drop squats and band sprint 

2 sets: 2 minutes rest 

Box station

Dynamic step up 

Lunge step up

Lunge step over 

2 sets: 2 minutes rest 

Med ball station

MB Slam 

MB Circular Slam 

MB lunge throw down 

2 sets:2 minutes rest 

 

Monday 345 pm Just For Girls Civic Park 

Civic Park 

40:40 

KB front squat 

Sled rope pull 

Band crawl 

6 sets 24 minutes 

20:10

Partner medi ball flexion pass 

6 sets 3 minutes 

Sky diver holds 

6 sets 3 minutes 

 

Tuesday 6 am Civic Park

45:45 (hold your reps)

Seated cable rope pull

Ring push up

Alt DB step up

4 sets 18 minutes

40:40

DB windmills left then right

4 sets 5 minutes 20 seconds 

 

Tuesday 12 pm Kennedy Reid Domain

40:40 (hold your reps)

Seated cable rope pull

Ring push up

Alt DB step up

4 sets 18 minutes

40:40

DB windmills left then right

3 sets 4 minutes 

 

Wednesday 6 am Georges Heights Oval

4-6 reps Every 3 minutes

Dead ball clean roll overs

Barbell deadlifts 

Squat tuck jumps for height

6 sets 18 minutes

5 reps every 70 seconds

Barbell/plate curls 

Barbell/plate press

Barbell/plate row

6 sets 6 minutes 

 

Wednesday 945 am Civic Park

Strength Civic Park 

PVC alt lateral agility 

(4 chest 2 ground push up penalty)

5 minutes

30:30

Alt supine single arm ring extension 

Alt single leg squats

Alt prone ring extensions

6 sets 18 minutes

45:45

Partner horse stance heckle 

4 sets 6 minutes

 

Thursday 6 am Civic Park

1:1 

4-6 Bar pull ups 

8 minutes

4-6 DB walking lunges

8 minutes

4-6 Dead ball push jerks 

8 minutes 

 

Thursday 12 pm Kennedy Reid Domain

4-6 reps every 3 minutes

Bar pull ups

Deadball push jerk

Walking lunges

6 sets 18 minutes

45:15

Indian file tunnel ball

6 sets 6 minutes

 

Friday 6 am Civic Park 

Tempo: 3010

10-12 Barbell deadlift 

10-12 Single arm DB push press 

15 minutes 

10-12 front foot elevated split squat left then right

10-12 DB bent over row 

15 minutes 

 

Saturday 7 am Georges Heights Oval

15:45

BB power snatch

Speed ladder bound shuttle 

Cyclone ball chop 

8 sets 24 minutes

 

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