Gym 1:
For the gym this month we are splitting up the gym into 2 sessions.  One is focused on lower body and 1 upper body. In todays gym we are going to focus on lower body.
 
Please start out with your usual Dynamic Warm up:
 
We will still combine some exercises together to maximize time and I want a little core work so the core is activated before we go to our lifts.
 
Superset 1: 3 rounds 1 min rest between
Toe Touches - 20 reps
Depth drop to max jump 3 reps
 
Superset 2: 3 rounds 1 min rest between
Leg Circles - 10 reps each direction 
Bounds - 3 reps
 
This is a dynamic effort exercise.  Take only 1 min rest between sets
Weighted riders:  Single leg rack pulls - For your weight you want to be in the 60-70% of max range.  The goal is to move fast!  You will do 5x2 reps each leg, but move quick!
No weight riders: Lunge jumps - starting at the bottom of the movement and focus on the push up!  5x2 reps each leg
 
Maximal effort lift: take longer rest between sets 2-4 min
Weighted riders:  Hex bar deadlift.  This should be max weight for 4x2 reps.  Each week try to go up in weight!
 
No weight riders:  Seated box jumps focus on maximal hight 4x4 reps
 
All riders: Nordic curls 3x5 reps