Monday 6 am Civic Park 30:30 DB crawl MB walking lunge with rotation U-shape shuttle run 7 sets 21 minutes 45:45 Alternating 3 Point Plank Fish pose

Monday 12 pm Kennedy Reid Domain DB crawl MB walking lunge with rotation U-shape shuttle run 7 sets 21 minutes 45:45 Alternating 3 Point Plank Fish pose 

Tuesday 6 am Civic Park Skills 30:30 Prone ring alt single arm extension progressions Supine ring pull 2 kick up 7 sets 14 minutes 45:45:45 Prone ring high plank hold Supine horizontal ring pull Rest 4 sets 9 minutes

Tuesday 12 pm Kennedy Reid Domain Skills 30:30 Prone ring alt single arm extension progressions Supine seated ring pull 7 sets 14 minutes 45:45:45 Prone ring high plank hold Supine horizontal ring pull Rest 4 sets 9 minutes

Wednesday 6 am Georges Heights Oval 20:20:20 BB deadlift high pull BB clean BB hang clean 4 sets 8 minutes Roll up squat Single leg squat left Single leg squat right 4 sets 8 minutes Hip extension Single leg hip extension left Single leg hip extension right 4 sets 8 minutes

Wednesday 945 am Civic Park 30:30 BB deadlift high pull Band crawl Roll up squat 7 sets 21 minutes 60:60 Prone cobra Lower abdominals

Thursday 6 am Civic Park 1:1 4-6 Handstand/ handstand pike push up progressions 8 minutes 6-10 Ring dip box modifications 8 minutes Metabolic Christmas Finisher Every minute 8 Ring curls 8 Ring exertions 5 sets 5 minutes 8 single leg box squats left then right 5 sets 5 minutes

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