Monday 6 am Civic Park
40:40
Medi Ball lunge twister
Rope jump pull up
Push up
5 sets
20:20:20:20
MB Walking lunge
Rope shake
MB throw down
Rest
3 sets
45:45
Lateral band single leg bend left then right
3 sets each

Monday 12 pm Kennedy Reid Domain
40:40
Medi Ball lunge twister
Rope jump pull up
Push up
5 sets
20:20:20:20
MB Walking lunge
Rope shake
MB throw down
Rest
3 sets
45:45
Lateral band single leg bend left then right
3 sets each

Australia Day WOD
AUSTRALIA DAY THEME, Be AS AUSSIE AS POSSIBLE!! 
You to Carl & Hester !! 
Tuesday 6 am Civic Park
40:40
Single arm horizontal rope pull left then right
Rest
Single leg ring split squat left then right
Rest
5 sets 20 minutes
6 minutes
kangaroo hop kick ups 

Wednesday 6 am Georges Heights Oval
45:45
Alt Supine horizontal ring pull alt single arm reach
Prone ring high plank alt single arm extension
Swiss ball hip extension knee flexion
6 sets 

Wednesday 945 am Civic Park
30:30
KB Single arm squat press left
KB Single arm squat press right
Medi ball walking lunge
6 sets
90:30
Mammalian Rock
3 sets

Thursday 6 am Civic Park                                                                                                                 2 minutes: 2 minutes
Power Bag 4,6,8,10,8,6,4 back/OH squat
Run 200m
4,6,8,10,8,6,4 Toes to bar
Run 200m
5 sets 20 minutes
45:45
Band separations
Band dislocations
4 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
2minutes: 2 minutes
Power Bag 4,6,8,10,8,6,4 squat variations
Run 150m
4,6,8,10,8,6,4 Toes to bar variations
Run 150m
4 sets 16 minutes
45:45
Band separations
Band dislocations
4 sets 6 minutes

Friday 6 am (TBC)

Saturday 7 am Georges Heights Oval
TEAMS count down
100 m Sled harness relay
100 m DB Crawl relay
100 m walking lunge relay
As a team record as many 100 m efforts as possible
10 minutes each

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