Gym 2:
This month we are splitting the gym into 2 sessions.  Session 1 upper body/core, session 2 lower body/plyos.  In doing so hoping to eliminate some time in the gym and allow for more time on the bike!
 
Dynamic warm up
10 min bike ride or easy cardio 
Weighted crunches 3 x 20 reps
Glute Bridge 3x10 reps
 
Knee to feet to max height Jump 4x3 reps
Depth drop to single leg long jump 3x 5 reps each leg
 
Slow eccentric deadlift. - Slow on the down movement 3 seconds, 3 second pause at the bottom, and explode up.  5 sets of 3 reps
 
Single Leg bulgarian squat  with dumbbells 4 sets of 5 reps each leg 
 
Single leg dumbbell hinges 3 sets of 10 reps each leg