Gym 1 
Dynamic warm up
Superset 1 - 3 rounds in total, back to back with 1 min rest between rounds
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 off the box as quickly as possible
5 sets of 10
Single Leg Bulgarian split squat for speed 4x5 reps