Gym 2:
Start with a basic 5 min pedal and your normal dryanim warm up
 
Superset 1: 3 rounds with 1min rest
Quick band rows x10 reps (if dont have bands to pull ups for 3-5 quick reps
Side V ups x8 reps in each direction
 
Superset 2: 4 rounds with 1-2min rest
Weighted riders: Incline Bench Press 6-8 reps
No weight: Push ups with 3 sec pause at bottom 10 reps
Figure 8’s x 10 each direction 
 
Superset 3: 4 rounds with 1-2min rest
Weighted riders: Single Arm Dumbbell rows 6-8 reps
No weight: Supermans 12 reps
Knee to feet to 3 long jumps
 
Weighted work:  Iso rack pulls 4x3 seconds 1-2min rest
No weight: Iso wall pushes 4x3 seconds 1-2min rest
 
Weighted Work: Box Squat - Wight should be in the 80-90% range - 5x3 reps with 2-3min rest between.  Push weight up as able to while keeping good form and decent speed!
 
No weight work: Wall holds 4x60 seconds with 2min rest between
 
Weighted Work:
Rack Pulls - Maximal weight.  Should put as much on as possible for said reps/sets
4x4 reps with 3 min rest
 
No weight:  Walking Lunges 4x8 reps each leg 2min rest between sets
 
Nordic curls:
3x6-8 reps