Monday 6 am Civic Park
Band squat
Quad lunge L:R
Kneeling band extension
Band PVC external rotation
2 minutes:2minutes
5 ring push ups
10 wall ball shots
15 horizontal ring pulls
5 sets 20 minutes
90:30
8 ring squats L:R
8 ring curls
8 ring extensions
3 sets 6 minutes

Tuesday 6 am Civic Park (wet weather option via Civic Park Car park)
1:1 DB complex
5 DB strict press
10 DB bent over row
30m DB farmers walk
AMRAP 24 minutes
45:45
Band Supine hollow hold
Prone hollow
4 sets 6 minutes

Tuesday 12 pm Woolloomooloo Kennedy Reid
1:1 DB complex
5 DB strict press
10 DB bent over row
30m DB farmers walk
AMRAP 24 minutes
45:45
Band Supine hollow hold
Prone hollow
4 sets 6 minutes

Wednesday 6 am Georges Heights Oval
1:1
8 DB box step up L:R
6 DB hack squat L:R
4 DB get ups L:R
4 sets each
Every minute
16 DB twisters
3 sets 3 minutes
16 DB high plank rotation
3 sets 3 minutes

Thursday 6 am Civic Park (wet weather option via Civic Park Car park)
Kneeling band T Spine/Lat extension
2 minutes
PVC shoulder external rotation
2 minutes
Band front squat mobility
2 minutes
1:1
2,4,6,4,2
Front squats
6 minutes
KB drop squat
6 minutes
Swiss ball incline push variation
6 minutes
90:30
Partner high plank band TVA tension wars
3 sets 6 minutes

Thursday 12 pm Woolloomooloo Kennedy Reid
Kneeling band T Spine/Lat extension
2 minutes
PVC shoulder external rotation
2 minutes
Band front squat mobility
2 minutes
2:2
2,4,6,4,2
Front squats
6 minutes
KB drop squat
6 minutes
90:30
Partner high plank band TVA tension wars
3 sets 6 minutes

Saturday 7 am Georges Heights Oval
Partner squat hold T Spine mobility
3 minutes
Box 4D Burpee over PVC relay
3 minutes
PVC marker under arm later pull drills
3 minutes
2:2
2,4,6,8,6,4,2
BB high pull-clean complex
6 minutes
2:2
400 m run
6 minutes

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