Gym 1:
Upper body focus
Do your  normal dynamic warm up and get the body moving
 
Superset 1:  3 rounds 1 min rest between sets 
Clap Push ups x3
½ quick pull ups x3
Reverse crunch x15-20
 
Weighted Riders: 
Incine DB Press 4x6-8 reps.  This should be in the 70-85% of  max range
 
No weighted Riders:
Arms forward push ups 4x10 reps
 
Weighted Riders:
DB Pull back row 4x6-8 reps This should be in the 70-85% of  max range
 
No weighted riders:
Reverse snow angels 4x10 reps
 
Finish with interval cycle 3 rounds.
20 sec as many push ups as possible
20 sec off
20 sec as many pull ups as possible 
20 sec off