Monday 6 am Civic Park
30:30:30
Ring support hold
Dynamic hip extension ring pull
Bar pull ups
6 sets 18 minutes
60:60
Ring JK
Ring hang
3 sets 6 minutes

Monday 12 pm Kennedy Reid Botanic Gardens
Qi Gong ☯

Monday 345pm Just 4 Girls Civic Park
30:30:30
Lateral band shuttle
Lift up push ups
Rest
Walking lunge
Box step up
Rest
6 sets 18 minutes
45:45
Box kick ups
Horse stance
4 sets 6 minutes

Tuesday 6 am Civic Park
30:30
Torsonator cross body pull push left then right
4 sets 8 minutes
30:30
DB lunge row left then right
4 sets 8 minutes
30:30
KB power snatch left then right
4 sets 8 minutes
45:45
Prone scapular protection
DB/KB good morning
3 sets

Wednesday 6 am Georges Heights Oval
1:1
5 Med Ball seated partner toss
10 Med ball squat partner toss
15 second Partner handstand
20 minutes
50:10
High plank tunnel ball Indian file
6 sets 6 minutes

Thursday 6 am Civic Park
20:10
Ring pull left
Ring pull right
KB drop squat
Alt lunge
Swiss ball push up
2 sets 6 minutes
30:30
Ring muscle up progressions
Ring push
KB jump swing
6 sets 18 minutes

Thursday 12 pm Kennedy Reid Domain
20:10
Ring pull left
Ring pull right
KB drop squat
Alt lunge
Prone scapula
2 sets 6 minutes
30:30
Ring curl
Ring extension
Alt KB snatch
6 sets 18 minutes

Saturday 7 am Georges Heights Oval
1:1
40 m Sled pull DB carry
8 minutes
1:1
12 DB floor press
20 second DB handstand support hold
8 minutes
1:1
6 Single arm horizontal ring pulls left:right
12 Horizontal ring pulls
8 minutes

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