Gym 1  
5-10min bike ride  + Dynamic warm up
 
Upperbody/core work:
Clap push ups 3x3reps 
 
Bench Press off safety 5x5 reps
NO WEIGHT OPTION - quick push ups starting half way
Crunches 5x15 reps
 
Rows off floor 4x6-8 reps
NO WEIGHT OPTION - reverse snow angels
Leg siccors 4x15
 
Standing shoulder press 3x6-8 reps 
NO WEIGHT OPTION - hand stand iso holds at half way down 3x10 seconds
Side V-Ups 3x15 each side
 
Nordic Curls 3x 5reps 
 
Seated box jump 5x5 reps
 
Trap Bar deadlift off blocks - allow decreasing reps to bring weight up while keeping speed off blocks
WK 1 5x5 reps
WK 2 5x4 reps
WK 3 5x3 reps
WK 4  5x2 reps
NO WEIGHT OPTION - Box jump starting at 90 same reps as above
 
Box Squat
5x5 reps - This is here for purse strength build.  Should be lifting as heavy as possible for said reps
 
NO WEIGHT OPTION - 10 squats 30 sec hold - 10 squats 30 sec hold - 10 squats.  Do for 5 rounds