Gym 1 -
10 min bike ride, and Dynamic Warm up
 
Upperbody/core supersets.  3 rounds of each with 1 min rest between rounds
 
Superset 1:
Dumbbell split stance row 10 each arm  - reverse snow angles - 10
Leg scissors - 20
 
Superset 2:
Incline dumbbell bench press 10 reps - arms forward push ups - 15
Basic Crunch - 20 reps
 
Superset 3:
RDL’s 10 reps - Leg slides - 10
Side planks 45 sec each side
 
Long bounds - 4 sets of 5 reps
 
Main exercise 1 - Speed focus 
Single Leg Step ups (front or back) 4 sets of 6 reps each leg.  Lunges 4 sets of 6 each leg
Straight into step up plyo - 4 each leg 
 
Main exercise 2 - strength focus 
Pause squats - go down to a 90 - pause half way up for a 3 count and explode up
With weights - 4 sets of 5 reps
Without weight 4 sets of 10 reps