Gym 2:
Lower body focus
Do your  normal dynamic warm up and get the body moving
 
Quick superset 3 rounds 1 min rest
Push ups x10
Pull ups x8
Dead bugs x 8 each side
Weighted riders:
Trap Bar deadlift - I want this to be a more maximal lift as we will combine it with a plyo for your speed.  So keep the weight in the 85-95% range!  You will be doing 4x2 lifts
Followed directly by a 15 yard running sprint!  Take about 3 min rest between each round 
 
No weighted riders:
You will do 4 sets of wall holds for 45 seconds.  After each set  you will do a 15 yard running sprint.  Take 2-3min rest between each round!
 
Weighted riders:
Front Pause squat.  This is a strength build exercise so keep the weight in a manageable 75% range.  You will do 3x6-8 reps with a 3 second pause at the bottom of each rep.  Take 2-3 min rest between
 
No weight riders:  
You will be doing pause squats.  Go down, pause for 5 seconds and jump as high as you can.  You will do 3x8 reps with 2 min rest between.
 
Both weighted and no weight riders will finish with nordic curls 3x6-8 reps with 1-2 min rest between!