Monday 6 am Civic Park
1:2
5 dead ball squat press-10 dead ball deadlift high pulls
5 minutes AMRAP
5 dead ball snatch slam-10 dead ball reverse lunge
5 minute AMRAP
10 fall aways-100m shuttle run
5 minute AMRAP
45:45
Anterior hollow
Posterior hollow
3 sets

Monday 345pm Just 4 Girls Civic Park
1:2
5 dead ball squat press-10 dead ball deadlift high pulls-150m run
5 dead ball snatch slam-10 dead ball reverse lunge
5 bilateral horizontal ring pull L:R-10 fall aways
20 minute AMRAP
45:45
Anterior hollow
Posterior hollow
3 sets

Tuesday 6 am Civic Park
75:75
5 KB Burpee power snatch
10 KB swings
15 KB deadlift high pull
6 sets 15 minutes
60:60
KB side Flexion
Side plank L:R
2 sets 8 minutes

Tuesday 12 pm Kennedy Reid Domain
90:90
5 KB Burpee power snatch
10 KB swings
15 KB deadlift high pull
6 sets 18 minutes
60:60
KB side Flexion
Side plank L:R
2 sets 8 minutes

Wednesday 6 am Georges Heights Oval
30:30
Cable rope pull extension
6 sets 6 minutes
30:30
Alt DB lunge step up
6 sets 6 minutes
30:30
Wall ball
6 sets 6 minutes
60:30
ELDOA
2 sets 6 minutes

Thursday 6 am Civic Park
40 m Partner band pull
5 minutes AMRAP
20 Swiss ball JK
5 minutes AMRAP
10 single leg squats L:R
5 minutes AMRAP
60:60
Prone scapula mobility
Prone floor cobra
3 sets 6 minutes

Thursday 12pm Kennedy Reid Domain
40 m Partner band pull
5 minutes AMRAP
20 Swiss ball JK
5 minutes AMRAP
10 single leg squats L:R
5 minutes AMRAP
60:60
Prone scapula mobility
Prone floor cobra
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
1:3 TEAMS
5,10,15,20 ladder
Drop squat
Push up
100m run
20 minutes up & down the ladder AMTAP

 — at Georges Heights Oval.

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