Gym 1:
Normal dynamic warm up
We will split the gym into 2 sessions.  One session is focused on strength, one is focused on off season fitness:
Gym 1 is focused on strength:
Crunches: 3x20 reps
 
Circle Leg lifts 3x10 each direction
 
Single leg step up 4x5 reps each leg 
 
Weighted Work:
Bench Press 4x8-10 reps
No weight work: 
Push ups 4x15 reps
 
Weighted Work
Dumbbell rows 4x8-10
No weight work: pull ups 4x8-10
 
Weighted Work:
Front Squats 4x10 reps - moderate weight
No Weight  work:
Body squats 4x25 reps
 
Weighted Work:
Single leg step ups with dumbbells 3x8 each leg
No weight work:
Lunges 4x 12 each leg