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Monday 6 am Civic Park
Every 3 minutes
3 ring pull ups
6 Alt DB thrusters
12 Alt DB deadlift high pulls
6 sets 18 minutes
60:60
Swiss Ball JK
Floor full superman
3 sets 6 minutes

Tuesday 6 am Civic Park
20:10
Horizontal ring pull left
Horizontal ring pull right
Single leg squat progression left
Single leg squat progression right
Anterior dish
Posterior dish
6 sets 18 minutes
30:30:30
Ring curls
Ring extension
Rest
3 sets

Tuesday 12 pm Woolloomooloo Kennedy Reid
20:10
Horizontal ring pull left
Horizontal ring pull right
Single leg squat progression left
Single leg squat progression right
Anterior dish
Posterior dish
6 sets 18 minutes
30:30:30
Ring curls
Ring extension
Rest
3 sets

Wednesday 6 am Georges Heights Oval
40:40
Sled rope pull x 4
Alt single leg KB deadlift x 4
Malcom shuttle x 4
6 minutes
Plate OH relay

Thursday 6 am Civic Park
30:30:30
DB Swiss ball chest press L:R
Rest
DB lunge row L:R
Rest
DB overhead squat L:R
Rest
4 sets 18 minutes
30:30
Partner DB support handstand
3 sets 6 minutes

Thursday 12 pm Woolloomooloo Kennedy Reid
30:30:30
DB Swiss ball chest press L:R
Rest
DB lunge row L:R
Rest
DB overhead squat L:R
Rest
4 sets 18 minutes
30:30
Partner DB support handstand
3 sets 6 minutes

Saturday 7am Georges Heights Oval
3 minutes:1 minute
10 Box jumps
20m Walking lunge
100m run
4 sets 16 minutes
2:2
30m Band harness partner pull
Dead ball alt push crawl
6 minutes
60:60
ELDOA
3 sets 6 minutes

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