Whakamahana Tinana Toru

a) Glute Bridges x10 b) World's Greatest Stretch x10/side c) Tall Plank to Down Dog x10 e) Hip Series x10ea

Alternating Incline DB Press

3 x 8

Chest-Supported DB Row

3 x 8

Lat Pulldown

3 x 8

Half-kneeling 1-arm Press

3 x 8

Rear Delt Machine

3 x 12

DB Tricep Extension

3 x 12

Tall Plank w/DB pull through

2 x 50

Cable Woodchop (Low to High)

2 x 8

Conditioning Circuit

6min As Many Rounds As Possible: Ski Erg 10Cal Jumping Lunges x5/side DB Curl to Press x10 @ 5-6kg

Whakamahana Tinana Toru

a) Glute Bridges x10 b) World's Greatest Stretch x10/side c) Tall Plank to Down Dog x10 e) Hip Series x10ea

Horizontal & Lateral Plyometrics 1.1

2 Rounds: FWD/BCK Pogos x10/direction Broad Jump x5 Lateral Bound and stick x5/side heidens x5/side (Continuous)

Box Squat

4 x 6

Box Jump to Single-leg Land

4 x 3

Offset 1-leg RDL

3 x 8

Modified Side Plank w/Leg lift

3 x 12

DB Reverse Lunge + Knee Drive

3 x 8

Seated Single Leg Weighted Calf Raise Soleus Bias

3 x 8

Siwssball Front Plank Rollouts

3 x 12

Assault Bike

1 x 6:00

Whakamahana Tinana Toru

a) Glute Bridges x10 b) World's Greatest Stretch x10/side c) Tall Plank to Down Dog x10 e) Hip Series x10ea

Vertical Plyometrics 1.1

2 Rounds: Linear Pogos x30 Single-leg Altitude Landings x5/side (alternating; 30cm) Single-leg Hurdle Hops x5/side (Stick the landing) Seated Jump x5

Barbell Jump Squat

3 x 5

Plank

3 x 40

Groiner

3 x 5

Trap Bar Deadlift

3 x 5

Weighted Push-ups

3 x 5

TRX Row (Cressey version)

3 x 10

DB Front Raise

3 x 10

Side Plank

3 x 40

Rowing

1 x 6:00