Gym 1:
Start with a basic 5 min pedal and your normal dryanim warm up
 
Superset 1: 3 rounds with 1 min rest
Drop push ups x3
Full stick crunch x10
 
Superset 2: 4 rounds 1-2min rest
Weighted riders: Alternating arm DB Press x5 reps each arm 
No weight: Med ball push ups x6-8 reps each arm
Side planks x45 sec each side
 
Superset 3:4 rounds 1-2min rest
Weighted riders:  Bent over barbell rows x6-8
No weight riders: Pike push ups x10-12
Depth drop to long jump.  Drop off 50% of max height.  When landing jump as far as possible! 3 long jumps when landing
 
Single Leg Step ups 4x4 each leg 1min rest between rounds
 
Tempo squats without box -  Fairly the same as last month but with no box on the bottom forcing more control  4x3 reps - Start at 70% and add 5% each week.  4 seconds down, 1 sec pause at bottom, explode up
No weighted work - Tempo body squat - 4x12 reps - 4 sec down, 1 sec pause, explode up
 
Bulgarian Split Squats 4x6-8 reps each leg.  This should be done around 75-85% of max with about 2-3min rest.
If not doing weight you will do still be doing the same movement but we will bring up the reps to 10-12 reps
 
Single Leg RDL 3x8-10.  Do this with a weight you can finish the work but pushes you to the end.  If not doing weight you will do the same movement.  Try to use a broom stick to keep stable and straight!