Gym 1:
5-10min of bike ride or walk - general body warm up
Dynamic Warm up - specific warm up
 
Upper body core circuit:  
3 rounds with 1-2min recovery between sets 
Triangle Push ups - 15 reps
Crunches - 20 reps 
Pull ups - 10 reps
Leg lifts 20 reps
Standing RDL’s 15 reps
Side bridges 45 seconds each side
 
Plyos:
Standing box jump 4x4 reps as high as possible 1 min recovery (use stairs or anything you have to jump onto)
 
Single Leg long jumps 3x5 reps each leg 1 min recovery 
 
Main lifts:
Pause squat jumps - 1 min recovery between sets
Go down to the bottom of squat, hold for 3 seconds, jump as high as possible, when landing go to the bottom of squat, hold for 3 seconds and jump again.  Repeat as described below
WK 1 8 sets of 3 reps
WK 2 6 sets of 4 reps
WK 3 5 sets of 5
 
Walking overhead lunges - do up stairs if you have the ability to
4 sets of 8 each leg