Gym 1
This is a plyo core session
Dynamic Warm up
1 set of 4 rounds of the below.  Take 1-3 min rest between each round
Seated Box Jumps -  4 reps
Planks 60 seconds
Lunge jumps - 8 reps
Leg lifts 20 reps
Long jumps 5 reps
Side plank crunch 15 each side
Single Leg long jumps 5 reps each leg