Gym 2:
Normal dynamic warm up
We will split the gym into 2 sessions.  One session is focused on strength, one is focused on off season fitness:
 
Gym 2 is focused on fitness.
You will be doing interval training but with weights.  Keep weight at moderate levels only lifting enough you can comfortable do with good form
 
Complex 1:  You will perform as many reps as possible for said time, going through the list below.  You will do 30 sec on 30 sec off.  2 min rest between rounds, and 3-4 rounds in total
 
Med ball push ups
Crunches
Pull ups
Leg lifts
Pogos for max height
 
Complex 2:
Lunges (if using weight hold dumbbells) 30 sec each side
Toe touches left and right
squats (if not using weight just do bodyweight squats)
Reverse snow angels
Depth drop Long Bounds