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 I hope 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 med ball push ups 6 each side reps
Planks 45-60 secons 
Combo 2: 3 rounds
Pull Ups 10 reps
Leg Raises 15 reps
Combo 3: 3 rounds
Water bottle shoulder flies while standing on single leg  - 10 reps each side
Side plank crunch 20 reps each side