Gym 1 
Dynamic warm up
Superset 1 - 3 rounds in total, back to back with 1 min rest between rounds
Med ball Push ups (with or without med balls) -15-20
Depth drop to jump - 4
Crunches - 20
RDL’s - 10
 
Superset 2 - 3 rounds in total, back to back with 1 min rest between rounds
Pull Ups - 10 reps
Single Leg hurdle hops - 5 reps
Leg lifts - 20 reps
Side crunch - 15 each side
 
Main lift 1
Dynamic Effort Box Squat Move - ideally with bands if you have the option available.  1 min rest between sets lifting 65-80% of your max but focus on bar speed rather than weight!
WK 1 6x3 reps
WK 2 4x5 reps
WK 3 8x2 reps
WK 4 6x3 reps
WK 5 8x2 reps
go up in weight as you can but still keeping speed a priority!
 
Single Leg Bulgarian split squat for speed 4x5 reps