Monday 6 am Civic Park
16 reps 5 rounds: 
Alt horizontal ring pull
Wall ball
Alt DB step up
24 minute cut off
90:90
Dynamic horse stance
4 Point tummy vacuum
2 sets 6 minutes

Monday 345 pm Just for Girls Civic Park
Foam roller release
6 minutes
16 reps 5 rounds: 
Horizontal ring pull
Wall ball
Floor hip extension
Alt step up
18 minute cut off
90:90
Dynamic horse stance
4 point tummy vacuum
3 sets 9 minutes

Tuesday 6 am Civic Park
40:40:40
KB alt single leg deadlift
KB alt single arm high pull
Rest
DB bent over lunge row left
DB bent over lunge row right
Rest
5 sets 20 minutes
3 minutes:1minute rest
15 floor hip extension left
15 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes

Tuesday 12 pm Kennedy Reid Domain
1:1 40:40:40
KB alt single leg deadlift
KB alt single arm high pull
Rest
KB bent over lunge row left
KB bent over lunge row right
Rest
3 sets
3 minutes: 1minute rest
10 floor hip extension left
10 floor hip exemption right
10 side plank left
10 side plank right
2 sets 7 minutes

Wednesday 6 am Georges Heights Oval
5 reps Every 2 minutes
Seated rope row- Swiss ball incline pike/push complex
5 sets 10 minutes
5 reps every 2 minutes
DB clean-push press complex
5 sets 10 minutes
60:60
3 direction toe tap left then right
2 sets 4 minutes

Thursday 6 am Civic Park
Wedding Crashes WOD
20:40
Shaker
Civic Park Haka
Saturday night fever
7 sets 21 minutes
6 minutes
Dirty dancing Indian file

Thursday 12 pm Kennedy Reid Domain
20:40
Rope shake
Squat jump
Lunge switch
6 sets 18 minutes
30:10
Palms 2 elbow Indian file
5 sets

Saturday 7 am Georges Heights Oval
5 reps Every 2 minutes
DB front squat-alt lunge complex
5 sets 10 minutes
5 reps every 2 minutes
5 Burpees
20 m shuttle
5 sets 10 minutes
60:60
6 direction toe tap left then right
3 sets 6 minutes

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