Gym 2:
Do your dynamic warm up and if needed a 5-10 min pedal on the bike 
We will be splitting up the upper body into 2 sessions this month
 
Superset 1:
Quick pull ups 5x3 reps
Leg lifts 5x12 reps
 
Superset 2:
Weight option:
Trap Bar row: 4x6 reps
NO weight option: Supermans 4x10 reps
Side to side v ups 4x 8 reps each side
 
Depth drop broad jump
Drop down off 12in box, land and jump as far as you can with least amount of ground time as possible 4x3 reps
 
Weighted option 
Rack high pulls - This movement is meant to be explosive.  Set the bar just above the knees, move the weight as quick as possible and try to get the bar mid chest to chin height.  Go with a weight you are comfortable moving the needed range of motion 5x2 reps with 1-2min rest
 
No weight option:
Knees to feet 5x4 reps
 
Weight option -
Iso Lunge holds 4x 30 seconds
 
No weight option - You can do the above with or without weight.  Even without weight keep the front leg contracted
 
Weight option: 
Single Leg RDL’s 3x10 each leg
 
No weight option: 
Single Leg RLD’s without weight 3x10 each leg