Gym 1
Do your dynamic warm up and a 5-10min pedal if needed
 
Superset 1:
Drop push up 4x2 reps
Planks 4x30 seconds
 
Superset 2:
Weighted option -Dumbbell Bench Press 5x2 reps
No weight option - slow down, fast up push ups 5x8 reps
Leg scissors - 5x10 reps
 
Superset 3:
Shoulder flies - 4x 8 reps
No weight option - pike push ups 4x8 
Mountain climbers 4x10 each side
 
Seated box jump 3x3 reps
 
Weighted option - Single Leg step ups 4x3 each leg 1 min recovery 
 
No weight option - Single leg step up plyo 4x3 each leg 1 min recovery 
 
Weighted option - Back Squats 4x3 reps - combo with no weighted option 
 
No weight option - standing box jump 4x3 reps
 
Speed RDL’s 2x8 reps - Riders not using weights just do Body Weight