Gym 1:
Upper body focus
Do your  normal dynamic warm up and get the body moving
 
Superset 1: 4 rounds with 1 min rest 
Clap push ups x 5
Crunches x 15-20
 
Weighted riders. Glute bridge Dumbbell press 4x4-6 reps 75-85% of max
 
No weight riders. Uneven push ups 4x8-10 each arm. 
 
Weighted riders: bent over rows 3x6-8 reps at about 75-85% of max 
 
No weight riders: inverted rows 3x10 reps 
 
All riders - no weight riders just do movement without weight. Balance shoulder flies 3x8 each arm. Superset with leg scissors 3x15-20