Gym 2
Do your dynamic warm up and a 5-10min pedal if needed
 
Superset 1:
Quick pull ups 4x2
Full range v ups 4x8-10
 
Superset 2:
Weighted option Pull back Dumbbell row 4x6 reps
None weighted option: Birddogs 4x8 each side
Reverse crunch 4x10 reps
 
 
Uphill or stair bounds 4x5 reps
 
Weighted option:
Split stance trap bar deadlift 3x3 reps each leg - More focus on speed of your lift rather then overall max weight
 
No weight option 
Low start lunge plyo 3x3 each leg.
 
Weighted option:
Lower box squat 4x2 reps - Use a box just below a 90.  This should be a heavier lift focusing on good form but getting off the lower box - Combine with no weight option 
 
No weight option:
Low box jump 4x2 reps - use a box just below a 90.  Jump onto a box as high as you can.
 
Speed RDL’s - (Same as gym 1) - 2x8 reps - move quick!  Riders not doing weight do the same exercise with just body weight
 
Contract relax lunges 2x8 reps each leg
Weighted option - use moderate to lighter weight on this
No weight - body weight only