Gym 1:
This month we are splitting the gym into 2 sessions.  Session 1 upper body/core, session 2 lower body/plyos.  In doing so hoping to eliminate some time in the gym and allow for more time on the bike!
 
General Dynamin warm up
10 min bike ride
Combo 1: 3 rounds 
Alt arm dumbbell press 10 reps
Planks 45-60 secons 
Combo 2: 3 rounds
Single Arm bent over rows 10 reps
Hanging Leg Raises 15 reps
Combo 3: 3 rounds
Med Ball Balance push ups - 20 reps
Side plank crunch 20 reps each side
Combo 4: 3 rounds
Med ball shoulder flies - 10 reps
Supermans 20 reps