Gym 1:
No need to do a dynamic warm up as this is the 2nd session of the day.  Easy pedal for 5 min to get loose
 
Core/Upper body Supersets - all supersets are 3 rounds with 1 min rest between rounds
Superset 1:
Med Ball Push ups - 20 reps
Deadbugs - 20 reps
 
Seperset 2:
Pull ups - 10 reps
Leg lifts - 20 reps
 
Superset 3:
RDL’s 10 reps
Band pulls - 15 reps each side
 
Plyo’s:
Knees to feet to jump - 3 sets of 4 reps
 
Bulgarian Single Leg jumps - 3 sets of 5 reps each leg
 
Main lifts:
 
Single Leg Rack Pulls -
This exercise is meant to be more of a speed lift.  So keep the weight between your perceived 60-80% of max effort.  You will do 5 sets of 3 reps each leg
 
Front Squats - 
This should be more of a max effort lift.  So push yourself on weight and try to go up each week.  You will do 4 sets of 4 reps.