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 
Balance Dumbbell alternating arm press - 10 reps each side 
Crunches - 20 reps 
Standing Lat pull downs - 10 reps
Leg lifts 20 reps
Heavy RDL’s 6-8 reps
Side bridges 45 seconds each side
 
Plyos:
Standing box jump 4x4 reps as high as possible 1 min recovery
 
Single Leg long jumps 3x5 reps each leg 1 min recovery 
 
Main lifts:
Hex bar deadlift for speed.  For this lift you are going to try and get the weight moving as quick as possible off the ground.  Going to drastically go down in weight.  Keep weights in the 35-55% of perceived max with a focus on moving off the floor as quick as possible.  This is a dynamic effort set so we will will keep to 1 min recovery between sets
WK 1 6x3 reps
WK 2 8x2 reps
WK 3 6x3 reps
 
Single Leg Step up - Max effort - Go as heavy as possible for set/reps
4 sets of 3 reps each leg - 3 min recovery between sets